No22R PRICE 23 CENTS 



Group XIV. 



^im 



GV 491 
.U25 

1920 ted Cover Series'' ol Athletic Handbooks 

Copy i^^^^^M^M^M^^^W 



INDIAN CLUB 
EXERCISE 



bTwarman 



:>^ 



INDIAN 
CLUBS AND 
DUMB BELLS 



B3; DOUGHERTY 



EXERCISING WITH 
PULLEY WEIGHTS 

Bs ANDERSON 



^ American Sports Publishing Co.^ 

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EDWARD B. WARMAN. 






— i n I — Spalding " Red Cover" Series of 
Athletic Handbooks 
No 22R. 



Scientific Physical Training 
Series 




INDIAN CLUB 
EXERCISES 



EDWARD B. WARMAN 

LOS ANGELES, CALIFORNIA 

Author of The Care of the Body. Physical Training 

Simplified. The Voice — How to Train It, Hew to 

Care for It; Gestures and Attitudes; Delsarte 

Philosophy of Expression. How to Read, 

Recite and Impersonate. Practical 

Orthoepy and Critique. 



Published by 
SPORTS P 
COMPANY 



AMERICAN SPORTS PUBLISHING fj 



-' ' 1 LUxVlJr'AJNY rZ'. 

I — I I—I ! — . 45 Rose Street, New York < — I 1—^ • — » 



'^CPYRIGHT. 1920 
BY THE 

American Sports Publishing Company 
New York 



FEB -2 1921 
§)CU605625 



Warman's Indian Club System 

ONE CLUB 

GENERAL DIRECTIONS 

Grasp the club firmly, but easily, the little finger rest- 
ing against the knob. As these exercises are intended 
/or physical development and not for the purpose of dis- 
playing ** fancy" or ** snake movements" — very good 
in their way and for the purpose designed — it is advis- 
able and necessary that the knob of the club should never 
slip to the thumb and forefinger; neither should the 
thumb extend up the handle of the club. Place the idle 
arm at the side, with the back of the fingers resting 
gracefully against the side of the body. Do not allow 
the club to wabble. When a movement is made requir- 
ing the arm to be extended, hold the club firmly, yet as 
gracefully as if it were a part of that extension. Imagine 
that you are standing between perfect circles at right 
angles with each other — large and small on either side; 
large in front and small behind. The clubs should fol- 
low these lines perfectly in all the small circles and 
sweeps. 

Be satisfied to practice with one club until all the 
single moves have been mastered; the double moves 
will then be more readily attained, as they are combina- 
tions of the single. 



[NDIAN CLUBS. 



Practice each move separately, as shown in the illus- 
tration of the same. Learn the name of each move, and 
it will be helpful, inasmuch as it is suggestive. 

Do not be ambitious to handle heavy clubs. Judicious 
practice regularly taken with a pair of light clubs will 
prove more beneficial than spasmodic or overwork with 
heavy clubs. Stand firmly, but not rigidly. Place the 
feet in as graceful and comfortable a position as the 
nature of the movement will allow. Do not quite touch 
the heels, nor place them too far apart, when fac'r:,?- 31^ 
audience. 



IMDIAN CLUBS. 




POSITION. 



^ INDIAN CLUBS. 

Place the club in the hands, as shown in position 
Toss the club a little higher than the head, placing the 
left hand against the side of the body, the back of the 
fingers touching the body. Pass the right hand back of 
the head at the right side, and allow the club to drop 
and form a complete small circle back of the head, which 
I des.gnate as the small inward. Follow this movement 
with a full sweep of the arm in front toward the left 
side, bringing it up on the right to make two small 
inwards, etc.. thus forming Fig. i. 




A wara 



Fig. I. 
■-i?7>/i/_SmalI circle inward-Sweep in front (three times) 



INDIAN CLUBS. 



Change —By halting the club, just as it sweeps up the 
right side, a little higher than the shoulder, and reverse 
the movement. 




Fig. 2. 



OUTWARD — RIGHT. 

I. Small circle outward— Sweep in front. 
jj^ •« »' •* •* •• '* 



' INDIAN CLUBS. 

CHANGE~By passing the club to the left hand just as 
it sweeps up toward the left side the third time. When 
a little higher than the shoulder, let it fall to a small 
outward circle. 



/ 



% 

I 

I 

I 

I 




Fig. 3. 



OUTWARD — LEFT. 

I. Small circle outward— Sweep in front. 

a. *• •♦ •« «. «. », ' 

3, •• •« «« 



[NDIAN CLUBS. 



Change — By omitting the third sweep outward, but 
instead drop the club in front of the face, following with 
a full sweep inward, bringing up the club on the left 
side and making a small inward circle. 



% 




Fig. 4. 



INWARD — LEFT. 

I. Small circle inward — Sweep in front. 

2. 

3, 



t* «t 



<{ <t (C 

(« «« •• 



INDIAN CLUBS. 

in the illustration. Let it fall as f to T ^ '' '^^"^^ 
but instead of taking 1 ^ult i if ZlU^:, ^" ^^^--^' 
^hen drop it in front of the face ' ^'''' ^^ ""^ 



POI5E: / 



poised 




Fig. 5. 

POISE—DROP. LEFT. 

PoUe .t^.-Pois. at .-Drop in front of the f«.. 



INDIAN CLUBS. 



II 



Change — By poising again at Poise i, reversing tiie 
movement to a small outward; then sweep it in front, 
taking it up with the right hand and halting it at Poise i 
on the right side. Let it fall as if to make an outward; 
but instead of making a full circle, halt it at Poise 2, and 
then drop it in front of the face. 



-r vPoiSE 2 . 



Poise 1 




Fig. 6. 



POISE — DROP. RIGHT. 

Poise at I — Poise at 2 — Drop in front of the face (three times). 



T2 



INDIAN CLUBS. 



Change — By poising again at Poise i, and reversing 
the movement to a small outward ; then sweep it in front 
'ind take it up with the left, hand to Poise i , left (as 
shown in Fig. 5) ; reverse it to a small outward, and 
pass it from hand to hand after each small outward. 







; ; 

I I 

• I 

» i 



t i 

I / 






^ ^^' 



Fig. 7. 

alternating outward. 
Outward — Right — Sweep. Outward — Left — Sweep, 



INDIAN CLUBS. 



n 



Change — By taking the club again in tlie right hand 
as if to make a fourth outward, but instead make a small 
inward, passing it quickly behind the head to the left 
hand, which should be in position to grasp the club 
without stopping its motion. It will drop into a small 
outward circle with the left hand. Sweep it out and 
front, pass it again to the right hand. 







•y 'V ■■■ fe> V', V-. 


' V X. \ vx J' ^ ' 


I '-^s^^^^r^^. - - ' » 


\ 1 

\ 1 

\ 1 

\ \ 

* 1 

K /I 


/ 



Fig. 8. 

large wheel left. 

Inward — Right. Outward — Left. Sweep. 



Drop. 



14 



INDIAN CLUBS. 



Change — By omitting the last sweep with the left 
hand; drop the club in front of the face, giving a full 
sweep inward, then small inward with left hand, thus 
reversing the movement. 



if 







\ 



Fig. 9. 

LARGE WHEEL — RIGHT, 
inward — Left. Outward — Right. Sweep. 



Urop. 



NDIAN CLUBS. 



Change— By again omitting the outward sweep with 
right hand, drop the club in front of the face, giving a 
full sweep inward, thus reversing the movement, mak- 
ing only small circles. 






» I 




Fig. lo. 



SMALL WHEEL — LEFT. 

Inward— Right. Outward— Left. Avoid Sweep. 

,4 <i •» •♦ *♦ •• 

„ M «* *• Drop. 



i6 



INDIAN CLUBS. 



Change— By dropping the club in front of the face 
with the left hand, following with a full sweep to in- 
ward left, thus reversing the movement. 

It will be observed that, in making the small wheels, 
the sweeps are omitted, thus distinguishi— "^ween 
*He large and small wheels. 




Fig. II. 

SMALL WHEEL — RIGHT. 

Inward— Left. Outward— Right. Avoid Sweep. 



Drop and Poise 



INDIAN CLUBS. 



17 



CHANGE-By again dropping the club in ^^0"^ oMhe 
face with the right, giving a full sweep inward bu as 
the club comes up, halt it at Poise i, swing it to Pone 2 
and drop in front of the face, bringing it to an inward. 
Sweep it in front and halt it again at Poise /. 



POISE: 1/' 



Poise 1 




Fig. 12. 



POISE— DROP— INWARD. RIGHT. 
Poise at l-Poise at 2-Drop-Inward-Sweep. 



Pass over 



i8 



INDIAN CLUBS. 



Change — By passing the club to the left hand, making 
the change back of the head. Pass from the last small 
inward circle with the right hand to a small outward 
with the left. Drop the club in front of the face and 
sweep it up to Poise i, drop it baclc of the head to 
Poise 2, and then drop it in front of the face, and bring 
it to an inward. Sweep it in front, and halt it again at 
Poise /, 



"\POISE2 




Fig. 13. 

POISE — DROP — INWARD. LEFT. 
Poise at i — Poise at 2 — Drop — Inward — Sweep. 



PflLss over- 



INDIAN CLUBS. 



19 



Change — By passing the club to the right hand, mak- 
ing the change back of the head, going from a small 
inward left to a small outward right. Drop the club in 
front of the face and sweep it to an inward right, pass- 
ing it directly back to the left hand — making the change 
back of the head — and making a drop and inward left 













1 .y^ ' ' 1 • 

U-'y-- \\ ; 


* 1 \y 


1 • J 




I 


* ^ 1 


-4 0' / 
1 '' ^' 



Fig. 14. 

alternating drop and inward. 
Drop — Sweep — Inward — Over. Drop — Sweep — Inward — Over. 

4« <4 << <( << it «< «» 

•• •♦ •« Turn the body to the left. 



20 



INDIAN CLUBS. 



CHANGE-By turning the body to the left just as thr 
dub IS completing the last small inward circle Keeij' 
the arm bent, and make a wrist circle at the side Keen 

f ^r.i'°'''u°" ^^^ ""''' "°* '-'"owing the knob to slip 
to the thumb and forefinger. 




Fie. IS. 



SMALL SIDE, 

Small side-circle. 1-2-3, 



INDIAN CLUBS. 



SI 



Change — By extending the arm upward and forward, 
making a large circle at the side without bending the 
arm. 










Fig. i6. 



LARGE SIDE. 
I.Jtrge side-circles. 1-3-3, 



22 



INDIAN CLUBS. 



CHANGE^-By checking the club just as it passes the 
feet on the third downward stroke, and reversing the 
movement. Do not allow the club to wabble when 
checking It, nor the arm to bend when making the 
circle. ' 



N. 




Fig. 17 



REVERSE. 

Large size — Reverse. 1-2- .?|. 



INDIAN CLUBS. 



23 



Change — As the club comes up in front on the third 
circle. When it is high enough, drop it to a small side, 
followed by a large side; then, as it is ready to descend 
as if to make a second large side, bring it diagonally to 
the left side with a full sweep, then back to the starting 
point of a large side, and make another large side-circle. 



// 







/ ; ^y^rN / i 


ii ^^^ 7"^'' ? 


1 '^-^^. " " ' 
% 


\i / 


W /' .'-' 


^-~x / /:-'- 



Fig. 18. 
side and diagonal. 
One small — Large. Diagonal — Large. 
Two ♦• " •• •♦ 

Three '♦ and over. 



24 



INDIAN CLUBS. 



Change— At the close of the third small circle, by 
making a small inward and passing the club to the left 
hand, making the change back of the head. Make a 
small outward with the left, and when the club becomes 
vertical, drop it back to a small inward with the same 
hand, and when the club again becomes vertical, change 
the movement to a small side-circle. 




Fig. 19. 



SMALL SIDE. 

Small side-circle. 1-2-3, 



INDIAN CLUBS. 



25 



Change— By extending the arm upward and forward, 
making a large circle at the side, without bending the 



arm. 







« 
« 

I 
« 

f 
I 

• 

9 
$ 



Fig. 20. 



LARGE SIDE. 

Large side-circle. 1-2-3. 



26 



INDIAN CLUBS. 



Change — By checking the club just as it passes the 
feet on the third downward stroke, and reversing the 
movement. Do not allow the" club to wabble whep 
checking it, nor the arm to bend in making the circle. 




Fig. 21 



REVERSE. 
Large side — Reverse, I--2-3. 



INDIAN CLUBS. 2? 

Change— As the club comes up in front on the third 
circle. When it is high enough, drop it to a small side, 
followed by a large side; then, as it is ready to descend, 
as if to make a second large side, bring it diagonally to 
the right side with a full sweep; then back to the start- 
ing point of SL large side, and make another lare^ *^ide- 
T'.rcle. 



--><-'-':: 



7- 



/ / 






\" 



\ 




\ 



I I 
/ I 

/ I 

f I 

I 
I 






I 

I 

I 

I 

I 

I 
f 
f 

9 
i 

t 



Fig. 2.1. 

side and diagonal. 

I. Small — Large. Diagonal — I arg». 



*• and face front. 



28 



INDIAN CLUBS. 



Change — By extending the arm at the completion of 
the third small circle, as if to make a large side circle; 
then, just as the club is ready to sweep down, turn the 
body quickly back to the front position. Sweep the 
club in front, make a small outward with the left hand, 
and sweep it to the right. Place the right hand as shown 
in the illustration, and make *small circles outside and 
inside the arm, keeping the arm extended as much as 
possible, and keep the club as near the arm as possibleo 
Keep the little finger next to the knob. 




FijT. 23 — CHIN-KNOCKER. 

Outside of arm — Inside of arm (three times each). 
Sweeo to the left hand. 



INDIAN CLUBS. 



29 



Change — By sweeping the club to the left hand and 
making a small outward with the left. Place the hand, 
as shown in the illustration, and make small circles out- 
side and inside the arm, keeping the arm extended as 
much as possible; also keep the club moving as near 
the arm as possible. Do not let the knob of the club 
slip to the thumb and forefinger. 




Fig. 24. 



CHIN-KNOCKER. 

Outside of arm— Inside of arm (three times each). 
Sweep to right hand. 



30 



INDIAN CLUCl 



Change — By small outward and sweep with left hand, 
carrying the club to the right side by the right hand, 
until the hand is straight with the shoulder, as seen in 
the illustration. Grasp the club firmly, and hold it in 
an upright position. Without raising, lowering or bend- 
ing the arm the slightest, lay the club on the arm, then 
raise it and extend it till it is perfectly straight. Through- 
out this entire exercise the arm should not move nor 
bend at the elbow. 




^^^ 



•-H 



• • rf- ' 



Fig. 25. 

the lever. 

Upright — On the arm — Straight out. 



and toss to outward. 



INDIAN CLUBS. 



31 



Change — By tossing the club to a small outward, and 
sweep it to the left hand; stop the hand as soon as it is 
even with the shoulder, and place the club in an upright 
position. Lay the club on the arm without bending the 
arm at the elbow. Raise the club without moving the 
arm, and extend it until it is perfectly straight, as shown 
in the illustration. 




Fig. 26. 

the lever. 

Upright — On the arm — Straight out. 



and t®ss to outward 



32 



INDIAN CLUBS. 



Change — By tossing the club to a small outward. Do 
not make a sweep, but just as the club completes the 
small circle, reverse it to a small inward. Then, just as 
the club is upright, make a small side-circle, and when 
the club is again upright, make a small inward, thus 
;9lternating small inwards and -small sides. 




Fig. 27. 

inward and side. 
Small inward — Small side. 



and over to the right 



INDIAN CLUBS. 33 

Change— By passing the club back of the head to the 
right hand. Make a small outward with the right hand, 
then reverse it to a small inward, and, as it comes to an 
upright position, change it to a small side-circle, then 
back to a small inward; thus alternating small sides 2iX\d 
small inwards. 




Fig. 28. 
inward and side. 



Small inward — Small side (three times each). 

" " and toss over the head, letting it drop 

gently in the left hand, as shown in Fig i — position. This will give 
a graceful 

FINISH 



34 



INDIAN CLUBS. 



CONDENSED FOR CONVENIENCE 

ONE CLUB 

Presupposing that the pupil has become familiar with 
all the movements; i.e., with the x\tces>S2iry details in 
the learning of each, I present herewith my system of 
exercises in a condensed form, as a reminder to the indi- 
vidual, or as an aid to the teacher in calling the move- 
ments to a class. 

The order of exercises, and the number of movements 
of each, are the same as I use for my classes in their 
public exhibitions. 

On the rostrum, at the close of my lecture on '"Scien- 
tific Physical Training, or the Care of the Body/' I aim 
not only to entertain, but to exemplify the principles set 
forth in my lecture, by giving, in appropriate costume, 
iuy entire system of Indian-club exercises — the clubs 
weighing eight pounds each. 

As a rule, 1 do not advocate the use of heavy clubs; 
but these, to me, do not seem heavy, having had them 
in use — privately and publicly — for thirty years. 

My plan of work is on the principle of ''cumulative 
strength" — the only true principle. Hence I advise the 
use of one club throughout the entire system of exercises; 
then rest a moment before swinging the two clubs. 
Rest again, if desirable, at the close of the ''windmill," 
before concluding the entire system. 

By so doing I find no difficulty in closing the evening's 
entertainment by a few movements with both c^ubs 
(i6 lbs.) /;/ one hand. 



INDIAN CLUBS. 35 

By adhering to these suggestions, invigoration will 
take the place of exhaustion. Be patient in well doing. 

ONE CLUB. 

No. I. Inward Right — one. 

two. 
three. 
No. 2. Outward Right — one. 

two. 
three. 
No. 3. Outward Left — one. 
'' two. 

three. Drop. 
No. 4. Inward Left — one. 
" two. 
'' three. 
No. 5. Poise and Drop — Left. 1-2-3. 
No. 6. Poise and Drop — Right. 1-2-3. 
No. 7. Outward Right — Outward Left. 



No. 8. Large Wheel — to the Left. 1-2-3. I^^op and 

reverse. 
No. 9. Large Wheel — to the Right. 1-2-3. Drop and 

reverse. 
No. 10. Small Wheel — to the Left. 1-2-3. Drop and 

reverse. 
No. II. Small Wheel — to the Right. 1-2-3. Drop and 

-. Poise. 
No. 12. Poise — Drop — Inward Right. 1-2-3. Ove" 
No. 13. Poise — Drop — Inward Left. 1-23. Over. 



36 INDIAN CLUBS. 

No. 14. Drop — Inward Right — Over. 

Drop — Inward Left — Over. 
Drop — Inward Right — Over. 

Drop — Inward Left — Over. 
Drop — Inward Right — Turn. 
No. 15. Small Side — Right. 1-2-3. 
No. 16. Large Side — Right. * 1-2-3. 
No. 17. Reverse. 1-2-3. 
No. 18. Small — Large — Diagonal — Large 

3 ** Change to left hand. 
No. 19. Small Side — Left. 1-2-3. 
No. 20. Large Side — Left. 1-2-3. 
No. 21. Reverse. 1-2-3. 
No. 22. Small — Large — Diagonal — Large. 

2 *' 

3 " Turn. Change to right. 
No. 23. Chin-knocker — Right. 1-2-3. 
No. 24. Chin-knocker — Left. 1-2-3. 
No. 23. Lever -Right. 1-2-3. 

No. 26. Lever — Left. 1-2-3. 

No. 27. Inward and Small Side — Left. 1-2-3. 

No. 28. Inward and Small Side — Right. 1-2-3. 

Finish by tossing the club over the head, dropping it 
gently into the left hand. 



INDIAN CLUBS. 17 



TWO CLUBS 



GENERAL DIRECTIONS 

When the clubs fall parallel in the same direction, they 
should drop simultaneously, and should not be separated 
from each other any greater distance during the move- 
ment than when the movement began. 

With the single exception of a ** follow" movement 
(the windmill, Fig. 12) both clubs should drop with 
the same impulse, even though they are making differ- 
ent movements. The slightest variation from this rule 
will destroy the gracefulness and beauty of the swinging. 

When facing front, avoid turning the body from side 
to side, except in Fig. i. Practice before a mirror, in 
order that every movement of the club may be seen 
while facing front. This will teach one to look at his 
audience, instead of turning his head and watching the 
clubs. Master your clubs instead of allowing them to 
master you. 



38 



INDIAN CLUBS. 



Take position by pointing the two clubs to the left, 
as shown in the illustration. Keep the palms of the 
hands up in order to steady the clubs. Toss both clubs 
up and out, sweeping them down in front of the body, 
and bringing them up to left side. Avoid angles. Toss 
them out and bringthem in as if describing an arc of a circle, 

N. B. — To take up the clubs artistically — which can- 
not be done until all of the movements shall have beer 
learned — see page 68. 




Point left— Sweep. 
*♦ " Halt. 



Fig. I. 

POINT. 

Point right- 



Sweep (three times each). 



IKDIAN CLUBS. 



39 



Change — By halting at position and making a small 
Dutward with the left, and a full sweep with the right; 
both clubs dropping simultaneously. The club in the 
right hand makes a large revolution, while the one in 
the left makes a small one. 



-'T^-^- 



I 
I 
I 

I 
I 
f 
I 

t 

i 




Fig. 2. 

small left — large right. 
Small Wheel — left hand. Large Wheel — right ham 



44 «4 



40 



INDIAN CLUBS. 



Change — By sweeping both clubs in front and bring- 
ing them up on the right side, and halting them in po- 
sition of point right. Make a small outward with the 
right hand, and a full sweep with the left, both clubs 
falling simultaneously. 




Fig. 3. 



SMALL RIGHT. LARGE LEFT. 

Small Wheel — right hand. Large Wheel — left hand. 



INDIAN CLUBS. 



41 



Change — By sweeping the clubs back to the left side 
and halting them a second, making a small outward 
with the left and a full sweep with the right. Sweep 
them both to the right side and halt only long enough 
to make a small outward with the right and a full sweep 
with the left; thus alternating the movement from sic^^ 
to side. 









w 




--V, '>, 



\ I 
t I 
I » 
I / 
I / 
1/ 



Fig. 4. 

alternate. 

Small left — Large right — Sweep. Small right — Large left — Sweep. 



(« 4( 



42 



INDIAN CLUBS. 



Change— By sweeping the clubs back to the left side 
and halting the club in the left hand at poise i ; but pass 
the right club up in front of the face and push it back of 
the head, letting it drop as if to make an inward. In- 
stead of making a small circle, push it to the right, as 
shown in the illustration. As the right club drops be- 
hind the head, the left club sweeps in front toward the 
right side. The clubs now change position — the left 
club is pushed back of Vaq head, and the tight club 
sweeps in front. 

Poise I 









// 






I 

% 
% 
\ 




Fig. 5 —backward drop. 

Ba«»-«"vd drop — right — push. Backward drop — l?tt — push. 
(Three times each). 



INDIAN CLUBS. 



43 



Change — By halting the left club at poise i ; swing it 
to poise 2; and drop it in front of the face. While this 
is being done the right club sweeps back on the circle 
in front, and halts at poise i on the right side, then to 
poise 2, and drops in front of the face; thus making 
the regular poise and drop with each hand. 

Poise 2 



Poise I 



POISE:2 

PorsE 1 



r 




S\ 



Fig. 6 — forward drop. 
Poise and drop — Left. Poise and drop — Right. 



<< (( 



44 



INDIAN CLUBS. 



Change — By halting the clubs a second when they are 
on the left side. Turn the left club to an outward, 
while the right club passes down in front and sweeps up 
on the right side, making a small inward and push— as 
in the backward drop. It then sweeps down in front 
and is pushed back of the head, making a backward 
drop and push, while the left club is making an out- 
ward. 







Fig. 7 — outward left — backward drop. 

Outward left — Sweep. Backward drop and push — Right- 
(Three times each). 



INDIAN CLUBS. 



45 



Change— By converting the backward push and drop 
of the right club, to an outward and sweep. When the 
club is pushed right the third time, instead of dropping 
it in front, turn it immediately to an outward. The left 
club makes no change but continues making the out- 
war A and sweep. 



r-^r-^— . 



-^^-is 




Fig. 8. 

ALTERNATING OUTWARD. 



Outward left— Sweep. Outward right— Sweep, 



46 



INDIAN CLUBS. 



Change— By halting both clubs a second, just as the 
right club closes the third small outward. Reverse it 
to a small inward, followed by a full sweep. The left 
club also reverses its movement, making a sweep, fol- 
lowed by a small inward. One club is making an in- 
ward while the other is making a sweep. 




Fig. 9. 

alternating inward, 

Inward right— Sweep. Inward left — Sweep. 



Both clubs left side. 



INDIAN CLUBS. 



Change — By making a small outward left, and a ful! 
sweep with the right; i.e., what is known as small left, 
large right. Sweep both clubs in front at the same 
time, and bring them up on the right side, and sweep 
them up, over and back of the head, making small 
'^rcles, both clubs parallel, as shown in the illustration. 




Fig. io — small circles — back. 

One small circle — Sweep. Two small circles — Sweep. 

Three small pircles — Change. 



43 



INDIAN CLUBS. 



Change— By making an extra small circle with the 
left hand while the right sweeps in front. The right 
hand passes back to a small inward, while the left hand 
sweeps in front. By the time the small inward is fin- 
ished with the right hand, the left will be in place for a 
small outward. The clubs now join, and make another 
double circle back of the head. . 




Fig. II LEFT RIGHT BOTH. 

Small left — Sweep, Small right — Sweep. Small — Both. 



<t «< 



es <« 



2 " 

7 44 



i 



IJNUIAIN CLUBb. 



49 



Change — By pushing the left club up and out from the 
shoulder, while hastening the right in front, and making 
a full sweep, till — without halting either club — the right 
club is exactly opposite the left, just after the right 
passes the feet— both arms extended. The clubs should 
now follow each other, but neither catch the other. 
The right hand makes an inward and sweep, while the 
left is following with a sweep and outward. 




Fig. 12 THE WINDMILL. 

Inward right — Outward left — Sweep — Sweew*. 



'»»*»it orareBTk 



30 



INDIAN CLUBS. 



Change — By slowing up on the left till the right 
catches it. Sweep both clubs in front and then back oi 
the head, as shown by position of clubs in Fig. lo. 
Continue the small inward circles with the right hand, 
buv shift the position of the left a trifle forward, making 
sn\all side circles. Both clubs should fall and rise at the 
sa^ne time, each crossing the track of the other. Swing 
them so that the circles are at right angles. 



^y 




Fig. 13 — SIDE AND INWARD — LEFT, 

Small side— Left. Sm^Jl •award— Right (three times each). 



INDIAN CLUBS. 



51 



Change— By quickly shifting the clubs to the right 
side, making a small inward with the left, and a small 
side with the right. 




Fig. 14. 



SIDE AND INWARD — RIGHT. 

Small side — Right. Small inward — Left. 



52 



INDIAN CLUBS. 



CHANOr.— By shifting the clubs back to the leU sidt 
and then back to the right, continuing the same move- 
ment, but alternating from side to side. 




Fig. 15. 



ALTERNATE. 

S?de and inward— Left. Side and inward — Figtit 






INDIAN CLUBS. 



53 



Change— By bringing the clubs to a perpendicular 
poise on each side of the head. Make a small inward 
with the right, then a small inward with the left; again 
with the right, and again with the left. Sweep the 
right in front of the face, then the left, and bring them 
up to repeat the small inwards with each. 






' I 'I 

■ ' r 



:7 







Fig. i6. 

RIGHT— LEFT— RIGHT— LEFT— SWEEF— SWEEP. 

fnward right-Tnward left-Tnward right-Inward left-Sweep-Sweep. 
.,.<.•" omit sweep. 



54 



INDIAN CLUBS. 



Change — By omitting the sweep the third time. At 
the conclusion of the sm.all circles, bring the clubs again 
to a perpendicular poise on each side of the head, and 
make small side-circles; both clubs falling and rising 
simultaneously. 




Fig. 17. 



SMALL SIDES. 

Small side — Right. Small side — Left. Togeth€ 
•» «( (I «« «• «« •-» 



NDIAN CLUBS. 



55 



Change — By bringing the clubs again to a perpendicu- 
lar poise on each side ( f the head. Make small inwards 
with each hand at tte same time, the clubs crossing 
each other at the handles. 







Fig. i8. 

SJliHLL INWARDS. 

Small inward — Right, Small inward — Left. 



Together, 



56 INDIAN CLUBS, 

Chknge — By sweeping both clubs in front of the face 
at the same time, crossing each other above and below 
in the circle. Keep the arms as fully extended as 
possible. 




Fig. 19. 
inward sweeps. 



Sweep inward— Right. Sweep inward— Left. Together, 



INDIAN CLUBS. 



57 



^ Change— By bringing the clubs again to a perpen- 
dicular poise on each side of the head, and then unite 
the last three moves in one; i.e., giving them in succes- 
sion — one of each. 




Pig, 20 — SIDE — INWARD — SWEEP. 

Small sides — Small inwards — Sweeps. 



change. 



INDIAN CLC i<:. 



Change — By bringing the clubs again to a perpendic- 
ular poise, and swing them to small circles toward the 
left, as shown by position of clubs in Fig. lo. Then 
turn the body quickly to the left — without moving the 
left foot. Make small side-circles once. Sweep the 
clubs together, bringing them up on the right side. Turn 
the body right — without moving the right foot and 
make small side-circles once. Sweep the clubs back 
to the left side and repeat. Both clubs should fall to- 
gether — only one club being visible to any one sitting 
directly opposite. 



N N ''/', 



/ 

' I 
/ I 






I 



'w 




■•-V \ 



Fig. 21 — SMALL SIDE — LEFT AND RIGHT. 

Small side — Left — Sweep. Small side — Right — Sweej 



Omit iwesoK 



INDIAN CLUBS. 



59 



CHANGE-^By halting the left club as it points up till 
the right club points down. Instead of the clubs falh'nff 
simultaneously, they now fall successively, in the same 
d""ection. 




Fig. 22, 
alter nate* 



Small Sides. Down-Right. Dowii--Le^^,. 



6o 



INDIAN CLUBS. 



CHANGE—By halting the right club when it points up, 
till the lelt club also points up. Continue the small side- 
circle /ort£;jn/, with the left hand, but reverse the small 
side-circle with the right hand. Again both clubs fall 
simultaneously, though in opposite directions. 




Fig. 23. 



REVERSE. 

Small sides. Forward — Left. Reverse — Righto 



INDIAN CLUBS. 



e>t 



Change — By halting both clubs when vertical, make 
imall sides and sweep to the left. Turn the body to the left 
without moving the left foot. Make small sides as soon 
as the clubs come up on the left side; then make small 
circles again, but pass both clubs inside the arms; then 
again small circles outside; then thrust both clubs under 
the arms, as shown in the illustration. Then toss the 
clubs up for small circles again. Both clubs fall inside 
or outside, as the case may be, at same time. 




FlG. 24 — DOUBLE CHIN KNOCKER. 

Small circles — Outside — Inside — Outside — Unde-. 
(Three times each.) 



Toss. 



62 



INDIAN CLUBS. 



Change— By sweeping the clubs in front— now facing 
fiont. Check the right club when the arm and club are 
perfectly horizontal. Push the left club back of the head 
and make a small inward, three times, while holding 
the right hand and club perfectly quiet. Sweep the left 
club in front, make a poise and drop, and, as it drops, 
sweep the right club down with it. 




Fig. 25 — RIGHT HORIZONTAL. 

Horizontal — Right. Inward i — Left. 
.« 2 " 

♦ « 3 " and sweep. 
Poise and drop— Left. Sweep both. 



INDIAN Cr.UBS. 



6'^ 



Change— By sweeping the clubs up to the left side, 
holding the Icfl arm horizontal, and passing the right 
club back of the head. Make three small inward circles 
with the right hand, then sweep in front of the face, and 
make a poise and drop with the right hand. 



PblSEr 




Fig. 26 — LEFT HORIZONTAL. 

Horizontal — Left. Inward i — Right. 
*' 2 «' 

" 3 " and sweep. 
Poise and drop — Right — Sweep both. 



64 



IISUIAN CLUBS. 



Change— By sweeping the clubs to a small circle back 
of the head, as shown by the position of the clubs in Fig. 
10. Turn the body squarely to the left, the weight on 
both feet. Make a small side-circle with the left hand, 
while the right makes a large side-circle. Then make a 
small side-circle with the right hand, and a large side- 
circle with the left. Both clubs should fall with the 
same impulse — the one making a large circle, while the 
other makes a small. 




\ 
\ 

I 
• 



Fig. 27 — SHOULDER BRACE. 

Small left— Large right. Small right— Large left. 



rhanor^ 



INDIAN CLUBS. C 

Change — 9y checking the large side-circle, wl^^ the 
light hand, just as the club has passed a short distance 
back of the feet. At the same time extend the left arm 
and club up and rOrward — pointing exactly opposite the 
right. Slip the right foot a little back of the left — the 
momentum of the club on the downward sweep will 
aid you. With a quick but strong impulse sweep both 
clubs at once in opposite directions — the left arm makes 
a large circle forward, the right arm a large circle re- 
versed. Keep the arms unbent and close to the body. 




S:.. 






/ 



^'' 



Fig. 28 — LARGE REVERSE. 

Left and Right — oppDsite (repeat three times.) 



©6 



INDIAN ci.rns. 



right ciub as it sw 



Change — By halting th( 
front on the third reverse. Let it fall to a 
Check the left club as it passes the feet the third time, 
and bring it up in front with a sweep, it will reach 
there in time to join the right club as it makes a second 
small side-circle. Join them (both making a small side), 
sweep them to the front (turning the body front), and 
pass them back of the head, making small circles back, 
as shown by position of cluts in Fig. lo. Pass directly 
to the windmill, and add small side alternates (Fig. 22). 




Fig. 29 — WINDMILL — ALTERNATE. 

Inward right — Outward left — Small side right — Small side left- 
Sweep right. Sweep left. Repeat/three times. Sweep both. 



INDIAN CLUBS. 67 

THE FINISH 

Halt the right club when completing the third small 
alternate, till the left club comes up on the third small 
circle. Sweep both in front with one impulse, and pass 
them back over the head to a small circle, as shown by 
the position of the clubs in Fig. 10. Follow this with a 
small side-circle (Fig. 21). Pass the clubs gracefully 
under the arms (Fig. 24). Keep them there till you 
have made your bow and exit. 




68 ind;an clubi. 



TWO CLUBS 
jt 

TO TAKE UP BOTHCLUBS ARTISTICALLY 

Face from. Stand between the clubs. Fold the 
arms. ^ With the first note of the music unfold the arms, 
raise the hands above the head and sweep them down 
to the side. Bend the body, take the clubs with suffi- 
cient impulse to sweep them a short distance back. 
Straighten the body, and this will give the clubs an im- 
pulse forward. Sweep them up high enough in front 
to make small side-circles (Fig. 17), then small circles 
back of the head (Fig. 10), then, turning the body 
quickly to the left, make small side-circles (Fig. 21), 
halting them in position of Fig. i — two clubs. 



INDIAN CLUBS. Og 

I herewith present my system of exercises : 

CONDENSED FOR CONVENIENCE — TWO CLUBS. 

No. I. Point Left. Right— Left. 



( ( It 



No. 2. Small left — Large right. 1-2-3. Sweep. 
No. 3. Small right — Large left. 1-2-3. Sweep. 
No. 4. Alternate. Left— Right. 






sweep. 
No. 5. Backward drop. Right — Left. 



No. 6. Forward drop. Left — Right. 

<< n 

tl tt 

No. 7. Outward left — Backward drop, right 

ii ^( 

tt tt 

No. 8. Alternating outward. Left — Right. 



(< tt 

t( ti 



No. 9. Alternating inward. Right — Left. 



(( (( 



*' sweep, 
No. 10. Small back circles, i — Sweep. 

2 

3 change. 
No. II. Left— Right— Both i 

a a a ^ 

" 3 change. 



70 INDIAN CLUB& 

No. \2. Windmill. 1-2-3. 

No. 13. Side and inward — Leftside. \-2-^, 

No. 14. Side and inward — Right side. 1-2-3. 

No. 15. Alternate. Left — Right. 



No. 16. Right— Left— Right— Left— Sweep—Sweepi 
(( (( ( ( ' (( It <( 

Halt. 

No. 17. Small sides. 1-2-3. 

No. 18. Small inwards. 1-2-3. 

No. 19. Double inward sweeps. 1-2-3. 

No. 20. Small sides — Inwards — Sweeps. 



" Turn. 

No. 21. Small sides, left — one. Small sides, right — one. 

*' two. ** " two. 

** three. " " three. 
No. 22. Alternate. Right — Left. 



No. 23. Reverse. 1-2-3. Sweep to left side. 
No. 24. Out — In — Out — Under. Toss. 



" and sweep. 
No. 25. Right — Horizontal. 

Left — Inward. 1-2-3. Sweep. 
** Poise and drop. 

Take it along (the right club). 



INDIAN CLUBS. 7| 

No. 26, Left— Horizontal. 

Right — Inward. 1-2-3 Sweep. 
* Poise and drop. 

Take it along (the left club). Sweep- 
turn. 
No. 27. Shoulder brace. Left — Right. 

" reverse. 
No. 28. Large reverse. 1-2-3. 
No. 29. Windmill and alternate. 1-2-3. 

Pass the clubs under the arms, and make your bo\« 
and exit. 



^ 



SPALDINGS ATHLETIC LIBRARY 

INDIAN CLUBS and 
DUMB BELLS 



BY 
J. H. DOUGHERTY 




PUBLISHED BY THE 

AMERICAN SPORTS PUBLISHING COMPANY 

45 ROSE STREET, NEW YORK 



HTRODUCTIOI>i. 



Physical culture is a subject on which volumes yet remain t<5 Of 
written before its necessities are fully grasped or generally under* 
stood. 

Professors of the ai't have increased and multiplied throughout tho 
country and yet doctors, hospitals and cemeteries are as liberally 
patronized as in the dark ages. 

Certain favored classes have made a practical study of the subject 
and reaped golden benefits. Students have had its theory and prac- 
tice drilled into them at college and have come forth into the battle 
of life with the physique of gladiators. Elaborately fitted gymnas- 
iums have sprung up in every city and developed specimens of man- 
hood which an Olympian champion might envy. This progress is 
cheering as far as it goes : 

But how far does it go? 

The classes have undoubtedly mastered the subject, but have the 
masses been benefited? 

Take any one of the thousands of young men who scramble out* to 
business in New York or any other large city every day after bolting 
a nominal and tasteless breakfast, and ask him about his health and 
habits. The answer will only vary as regards his freeedom or 
otherwise trom actual disease. Beyond this he knows nothing on 
the subject. His habits, he will assure you, are quite regular. He 
rides direct to his business every morning ; stands at his desk, or 
counter or case for ten or twelve m»ortal hours at a stretch ; rides 
direct home again, bolts his supper, reads the paper and goes to bed. 

Is this man living, in the true sense of the word? 

Kol He is 'slowly but surely decaying, without ever having 
bloomed. 

He has occasionally thought of joining a gymnasium or aLliielio 
club but never found the spare time. He has perhaps taken a cursory 
glimpse through some learned essay, lecture, or intricate work on 
physical culture and was momentarily impressed but did not see 
how it affected him personally. 

It is principally for such men this little treatise is compiled. 'L'hey 
can grasp its theories during the homeward ride and practically mb 



76 INTRODUCTION. 

fefy themselves in a quarter of an hour after rising' in the morning 
or before going to bed at night that the great secret is theirs. 

The only artificial outfit needed is a pair of Indian clubs and dumb 
bells. With these, a spark of healthy manliness and ambitious en- 
thusiasm, a man can accomplish as much in an attic bedroom, or on 
the roof in mild weather, as will transform him in the course of a 
year. 

But a youth may argue, as one did recently with the writer "The 
investment would feed me for a week," 

Granted ; but there is no visible improvement in the body at the 
end of a week's, or even a years's, liberal board/ 

The toiler goes out patiently day after day and week after week 
to drudge-— for what — a living. 

All the necessaries and luxuries he can stuff himself with from steak 
to ice cream in a life time won't make him feel what it is to be alive 
like rational exercise of those parts of his system which have to lie 
dormant during his business. 

God may have created him to earn his bread by the sweat of his 
brow to the bitter end, but that does not justify him in neglecting 
the symmetry of the Image he represents. 

Better to aim at having "a. combination and a form indeed where 
every god did seem to set his seal to give the world assurance of a 
man." 

In a country like ours, says Professor Blaikie in his admirable 
work, where the masses are so intelligent, where so much care is 
taken to secure what is called a good education, the ignorance as to 
what can be done to the body by a little systematic physical educa- 
tion is simply marvelous. 

Few persons seem to be aware that any limb, or any part of it, can 
be developed from a state of weakness and deficiency to one of full- 
ness, strength and beauty, and that equal attention to all the limbs, 
and to the body as well, will work a like result throughout. 

One of the most effective and agreeable means of attaining thoM 
objects is 



CLUB-SWINGING, 



There is a fascination about this exercise that grows on one with 
his proficiency. The exertion or strain is rarely felt after the 
primary motions are mastered. As soon as the beginner realizes 
that the tendency of the club, from its special formation, is to 
describe a circle, if not prematurely checked in its course, he has 
crossed the only stumbling block. After that he has only to think 
of a movement, and, as a practical instructor puts it, "the clubs du 
the rest." 

The present generation is the first which had an opportunity of 
enjoying the exercise in this country. It will not, however, be the 
last, as the Indian club, unlike many equally modern innovations, 
has come to stay. Its title indicates its origin. When the Britishers 
proceeded to civilize, and incidentally to annex, India, they were 
surprised to find the natives marvelously expert in swinging clubs 
in various graceful and fantastic motions. 

The English officers were not slow to recognize the superior de- 
velopment of those most addicted to the pastime. One of them alludes 
to the then novelty as follows-: "The wonderful club exercise is one 
of the most effectual kinds of athletic training. The clubs are of 
Yvood from four to twenty pounds, and in length about two feet and 
one half." 

"The exercise is in great repute among the native soldiery, police, 
and others whose caste renders them liable to emergencies where 
great strength of muscle is desirable. The evolutions which the 
clubs are made to perform, in the hands of experts, are exceedingly 
graceful." 

"Besides the great recommendation of simplicity the Indian club 
practice possesses the essential property of expanding the chest and 
exercising every muscle of the body concurrently." 

The club exercise soon after was introduced into the British army 
as part of the drill. In due course its popularity spread to this coun- 
try and its use may now be described as universal. Indeed, the en- 
thusiast was about right who exclaimed, "No home is properly fur- 
nished without at least a pair." 



CLUB-SWINGING. 




ISIGHTHAND 
'Huter—lnner 



Right or Left 



LEFT HAND 
Inner—Outer 



Forward or Backward 



THE PRINCIPLES OF CLUB SWINGING. Fig. 1. 

Ill the engraving the black spots represent the handle of 
the club and the centre of the circle made by the end of the 
club in going around. The hand being held nearly stationary. 

The lines at the feet of the figure, show the manner of 
varying the movements by swinging in front, behind, at the side 
and diagonal to the front of the body. 

Any circle done in one direction can be reversed and swung 
in the opposite direction. 

Any circle done while the hand is held in any of the nine 
positions can be done with the hand at any of the other posi- 
tions. 

By understanding this, and the proper method of combining 
the circles into double movements, the pupil will be able to 
invent combinations including any two or all of the circles, 



CLUH-SWl.XGING. 79 

Accuracy is of the utmost importance in the practice of the 
exercises described in this boolv. This should be thoroughly 
understood as no skill can l)e acquired when the movements 
are done in a careless or awkward manner. 

It would perhaps be better to first practice the movement 
without the clubs, turning the arm and wrist in the proper 
manner until the idea is perfectly clear, then proceed with Uie 
club. 

In selecting clubs the beginner should be careful not to get 
them too heavy for the difficult movements; a club which can 
be held at arms length and made to describe a wrist circle, is 
best, and the exercise which would be obtained by continuing 
their use a moment or two longer would be more beneficial 
than the strain of swinging a heavy one a shorter time. 

It is best to learn the names of the different circles abd 
movements, as it gives a much clearer understanding of tht>m 
than could be secured otherwise. In the single movements the 
circles describe the circle itself. In the double, the name indi- 
cates a movement by showing the relation the arms bear to 
each other in completing a circle. 

In practicing, stand erect, expand the chest, square the 
shoulders and slightly elevate the chin, look straight to the 
front, lean a little forward so as to have the weight centre on 
the balls of the feet, have the heels two inches apart with the 
toes spread at an angle of forty-five degrees. If there is a line 
in the floor or cari)et. it would be well to stand facing it ; make 
the club follow this line as nearly as possible. 

First bring the club to the starting position, with the hand 
opposite the right breast, the elbow pressed to the side, the 
knuckles turned out and the club extended vertically. 

Start every Circle or Movement from this position. When 
only one club is used let one arm hang pendant at the side. If 
a Straight- Arm circle is to be done, elevate the club at arms 
length to a point directly above, then proceed. 

First make the club describe an inner-circle, that is. start it 
toward the head or centre of the body. Then describe the same 
circle at the side, that is. at right angles with the line. Then 
the same diagonally with the line, next describe the same circle 
in the opposite direction or outer, starting away from the head 
or body, and so on through the three circles as before. Then 
try another circle the same, and as soon as all the single cir- 
cles have been mastered take both clubs and proceed in the 
same manner. 

If at first the club wrenches the wrist in making the circles, 
try some other way of holding it. as the whole secret of doing 
the difficult movements is in the manner in which the club is 
held in the hand. 



80 / 



CLUB-SWINGING. 




Fis. 2. 



BENT-ARM CIRCLES, BACK. Fig. 3 and 4. 

Hold the club in the starting position, raise the arm and 
drop the club over the shoulder, make a complete circle behind 
the back, and repeat. Allow the wrist perfect freedom, do not 
hold the club too tight as it will make the movement awkward. 
In the inner circle let the hand pass from the top of the head 
to the back of the neck. 

With the right hand drop the club to the right for the outer 
circle and to the left for the inner circle, and the reverse with 
the left hand. 

Endeavor to swing the club squarely, and let the evolutions 
be perpendicular and parallel to the line in the floor. 

The only difference between the inner and outer circles is 
the direction of swinging them. 



CLUB-SWINGING. 



81 




INNER MOVEMENT. Fig. 5. 

This movement combines the inner bent-arm circle, back of 
the shoulder and the plain straight-arm movement or sweep in 
front of the body, thus making a circle within a circle. 

Execute the same with the left hand carrying the club to 
the right instead of the left. 



CLUB-SWINGING. 







OUTER MOVEMENT. Fig. 6. 

This movement comlnnes the outer bent-arm circle back of 
the shoulder and the straight-arm circle in front of the body. 

When finishing the bent-arm circle, raise the arm and ex- 
tend it straight vertically before starting the straight-arm 
circle. 



...L. .^' 



CLUB-SWINGING. 



•n^ 



's^^ -V 




/ N 

N 



SIDE MOVEMENT. Fig. 7. 

P^rom the starting position, drop the club forward or back, 
letting it tnrn loosely in the hand, finish the bent-arm circle 
with a straight-arm. both circles being complete. 

The circles should be made at right angles to the floor line. 

Repeat with the left hand. 



84 



CLUB-SWINGING. 




(!>VER-ARM MOVEMENT. Fig. 8. 

From the starting position raise the arm and extend it across 
to the opposite shoulder. Drop the club over it and make it 
describe a complete circle behind the back. Throw the head 
back to allow the arm to go over the shoulder as far as pos- 
sible. 

Finish with a straight-arm circle and repeat. Execute the 
same with the left hand. Reverse to the inner movement. 

UNDER-ARM MOVEMENT. Fig. 9. 

Extend the arm not in use horizontally. Drop the club with 
the arm reaching as far as possible, turn the knuckles out and 
describe the circle behind the back, with the hand close up 
under the opposite arm. 

In the movement combine the straight-arm with the under- 
arm circle. Reverse to outer-circle. Execute in the same 
manner with the left hand. 



CLUB-SWINGING. 



85 




86 



CLUB-SWINGING. 




BENT-ARM CIRCLE, FRONT. Fig. 11. 

Hold the chib loosely in the hand, takins? hold of the ball of 
the handle, turn the palm out and drop the club down and 
around. Keep the hand nearly stationary, allowing the wrist 
the necessary freedom. 

Finish with a straight-arm circle. 

Repeat, reverse and execute with the left hand. 

EXTENSION MOVEMENT. Fig. 10. 

Raise the arm and point the club at an angle of forty-five 
degrees upward, drop the club down behind the head and 
around until it is in a horizontal position, then straighten the 
arm. from this position drop the club and pass it down in front 
of the body and up to the changing point. 

Reverse the movement, making the club pass in the opposite 
direction. 

Execute in the same manner with the other hand. 



©LUB-SWINGING. 



87 



^•T-r -^ 




INNER. LOWER WRIST-CIRCLES, IN LliONT. Fig. 12. 

From the straight arm circles swing the club arouiul Nvhile 
the arm remains stationary and pendant, using the strength of 

e wrist and holding the handle firmly. Finish with the 
straight-arm circle. Execntc^ the same with the Wtt hand. 



88 



CLUB-SWINGING. 




OUTER, LOWER WRIST-CIRCLES, IN FRONT. Fig. 13. 

From the straight arm circles swing the club around while 
the arm remains stationary and pendant, using the strength 
of the wrist and holding the handle firmly. Finish with the 
straight-arm circle. Execute the same with the left hand. 



CLUB-SWINGING. 



89 



Fig. 15. 




EXTENDED-ARM WRIST-CIRCLES. Fig. 14 and 15. 

Turn the club in the hand, horizontal, to the right or left 
above or under the arm, or forward or backward on either 
side of it. 

Let the club roll in the hand and endeavor to keep it per- 
fectly horizontal or vertical. When swung in front finish with 
a straight-arm circle. Keep them stationary. 



DIAGONAL CIRCLES. Fig. 17. 

Swing the arm diagonal to the floor line, first on one tlien on 
the other side of the ixxly. Vary by holding one arm out and 
swinging the other under it. 



90 







^ / 




,/' /' 




/ 


/ 


/ 




1 


/ 




1 


/ 




I 


/ 

/ 

1 

i 




\ 
\ 
\ 

s 


1 







^ig- 18. 




"^^^ 



\ tl / 





CLUB-SWINGING. 



91 




:':-5--==:C:;E] 



IIORIZOXTAL-CIRCLES. Fig. 16. 

For the Outer Horizontal circle, hold the club at arms length 
on a line with the shoulder. Pass the arm to the front, giving 
the dub a half turn outward so that the end of it will be under 
the chin, complete the circle with the club, passing the arm to 
the opposite side, then back in the same manner. Understand 
that the arm makes only a half circle while the club makes 
one and a half. 

For the Inner Horizontal, turn the club in towards the face 
and across to the opposite side, the arm moving as before. 
Make a half circle with both arm and clul). 

This movement can be varied by making tho clul> describe 
the circle on a line over the head, keep it horizontal as before. 

Finish with the lower half of the straight-arm circle. 

UPPER, WRIST CIRCLE. Fig. 18. 

After a straight-arm circle, and when the arm is extended 
vertically let the club drop down and by a jerking movement 
of the hand make it describe a wrist-circle, then cctmplete the 
straight-arm circle and repeat. 

Swing either to the right or left and repeat with the left 
hand. 



92 



CLUB-SWINGING. 




OUTER, liOWER, WRIST-OIRCLE, BACK. Fig. 19. 

Hold the club loosely in the hand or have the handle between 
the first and second fingers, turn the palm out. Start with a 
straight-arm circle, give the club sufficient force to carry itself 
around, allowing the wrist to turn with the club. Stop the 
arm suddenly, when down straight, make a wrist-circle with 
the club and finish with a straight-arm circle. Repeat, then 
execute the same with the left hand. 



CLUB-SWINGING. 



93 




INNER, LOWER, WRIST-CIRCLE, BACK. Fig. 20. 

Start with a straight-arm circle, turn the palms to the rear, 
stop the arm suddenly when down straight, turn the wrist out 
and allow the club to describe a circle behind the back, the 
hand following the club to the centre of the back. 

Finish with a straight-arm circle. 

Repeat and execute the same with the left hand. 



94 



CLUB-SWINGING. 




I 


\ 


/ 


1 


s / 

\ / 
\ / 


i/ 


V 


/ 


/\ 


/ 


y ^ 


/ 



J' ^ 



/ / 



Fig. 21. Illustrates the manner of combining one or more 
circles into a distinct movement. 
Straighten the arm after each circle. 



CLUB-SWINGING. 



95 



/ \ 




STOP OR SLAP ON THE ARM. Fig. 22. 

Ill bringing the arm to a horizontal position, allow the club 
to pass over and drop smartly on the arm and rebound, revers- 
ing the circle. Also by crossing the clubs when extended 
vertically and slapping them on the opposite arms, then throw 
them up again, reversing the circle, or extend them out to 
the sides. 

Also by throwing them up and dropping them over the head 
and finishing with an extension movement. 



96 



CLUB-SWINGING. 




FRONT BENT-ARM CIRCLE. 

Bring the shoulder forward, hold the hand in front of the 
opposite shoulder, turn the palm out, carry the club around 
for a complete circle and finish with a Straight-Arm circle. 
This circle is made principally by the action of the hand and 
wrist. Reverse, swinging with the other hand. 



DOUBLE MOVEMENTS. 97 

The double movements are simply FOUR different ways of 
combining the single circles. 

The circles described comprise all there is to club swinging. 
When they are thoroughly mastered with either hand so as to 
be swung either to the right or left, forward or backward and 
the same diagonal, they can with ingenuity and patience, be 
formed into an endless variety of beautiful, intricate and 
difficult evolutions, by combining the circles. 

Any number of circles can be formed into one combination 
by counting while practicing. 

In Single Time, count one for the circle of both hands. That 
is, in making a straight-arm PARALLEL Fig. 2.3, or CROSS 
movement Fig. 24. count 1. add a bent arm circle, count it 2, 
viz, 1-2, 1-2. etc. 

In Double Time, count one for each circle of each hand. 
That is, in making a vStraight-arm FOLLOW movement. Fig. 25. 
count it 1 and 2, add a bent-arm circle, count it 3 and 4, viz, 
1-2-3-4. 1-2-3-4. etc. Always count as many numbers as there 
are circles in the combination. 

Tlie REVERSE movement Fig. 26. can be done either in 
single or double time. 

The best method for learning the double movements is as 
follows. Hold the clubs in the starting position, go through 
tlie movement several times v/ith the right hand, then do the 
same with the left. Repeat, making one circle less with each 
hand, and continue, making one less each time, until the move- 
ment is done once with each hand. Then count the circles 
and proceed, counting as directed. 

Wlien the movements and circles have been mastered suffi- 
ciently well to allow it, the interest in the exercise will be 
inerased by arranging a routine of movements so as to have 
tliem in groups, with all the changes which are in them, in 
the order in wliich they should come, with the easy movements 
first and the most difficult last. 

To become an artistic and graceful performer, it is neces- 
sary to do every movement in ix'rfect time and with the 
greatest precision thus combining grace and elegance. If the 
club is to be held perpendicular let it be exactly so ; if hori- 
zontal exactly horizontal. Describe all the circles and sweeps 
squarely to the side or front, and do not swing too fast. 
Where you can have the benefit of a large mirror, it will be 
a valuable assistance in exhibiting defects and correcting awk- 
wai-dness. and it will also assist in developing countless varia- 
tions and movements. The latter affording an ample field for 
ingenuity and skill incombination, and with patience and per- 
severance, the pupil will soon become the master of a beauti- 
ful and beneficial accomplishment. 



CLUB-SWINGING. 




CLUB-SWINGtNG. 



99 




^-^v' 



DOUBLE RENT-ARM MOVEMENT. Fig. 27. 

As an illustration of simplicity of the double movements the 
flffui-e here shown will be a fair example. The movement 
shown is a combination of the inner and outer bent-arm circles. 
Ry crossing the clubs above the head a Cross movement is 
made. Ry swinging one in advance of the other a Reverse 
movement is executed and by passing them both in the same 
dir(»ction a Parallel movement is the result. 

EXTENDED-ARM CIRCLES. Fig. 28. 

The figure illustrates the manner of doing these circles with 
two clubs. Swing the clubs : 1st. Outside of the arms. 2nd. 
Inside. 3rd. To the Right of both. 4th. To the Left. Either 
Forward or Backward. They can be done Parallel, Cross, Fol- 
low or Reverse, in Front and at the Side. 



100 



CLUB-SWINGING. 




PARALLEL MOVEMENT, Fig. 29. 

This movement is a combination of the Inner and Outer 
circles, the clubs moving parallel for a complete circle. 

It is of great importance to thoroughly understand that the 
descriptions of double movements are not only for the Straight- 
arm circles, but also for every circle described in the Single 
circles. They can all be done in the ways described, and any 
two or more can be combined. 



CLUB-SWINGING. 



101 









N ^s 



"<- A 



\ \ \ 

\ ^ 



\ 



/ /P-IL 







FOLLOW MOVEMENT. Fig. 30. 

This movement is the same combination as the Parallel, the 
clubs following each other like the arms of a windmill, retain- 
ing the same relative position for a complete circle. 

A back circle either upper or lower must be added to allow 
the clubs to pass each other. 



loe 



CLUB-SWINOING. 




DOUBLE EXTENSION MOVEMENT. Fig. 31. 

The double Extension is a combination of lialf a Straight 
and half a Bent Arm circle, and can be done Parallel, Cross, 
Reverse or Follow. It can also be combined with any of the 
circles by doing the Extension with one club and the circle 
with the other, arranging the count, to allow the clubs to pass 
each other without breaking the time. 

These combinations of half circles should receive due atten- 
tion as it is the only way to reverse from Right to Left or to 
change from one movement to another without breaking the 
time. 



CLUB-SWINGING. 



103 










\ \\ \ 

I n \ 

I n ^ 

' / I \ 

/ I I 

y^ I I 

I I 

f / 

/ / ' 

\// / 






CROSS MOVEMENTS. INNER OR OUTER. Fig. 32. 

For the Inner Cross-circles, start by crossing the arms or 
clu!)s at the top of the circle and separating them at the bot- 
tom, coming together and crossing as before at the top. 

For the Outer Cross-circle, start by separating the arms or 
clubs at the top and crossing them at the bottom. 

Coml)ine(l with tlie Lower Rack or Front circles this move- 
ment becomes very pretty. 



104 



CLUB-SWINGING. 




INNER REVERSE MOVEMENT. Fig. 33. 

The Inner Reverse movement is the Inner Straight and Bent- 
Arm circles combined, the arms or clubs crossing and separat- 
ing at the sides of the circle. Start by swinging one half of 
a circle with one hand before moving the other, then move 
both toward each other passing at the outermost part of the 
circle, repassing at the opposite side. 

To combine the Straight and Bent-Arm circles, as in the 
figure, start both clubs in the opposite directions at the same 
time, make the right hand club describe a complete Inner 
Bent-Arm circle, while the left describes an Inner Straight- 
Arm circle, the clubs regaining the starting position together. 
Then repeat, making the left hand club describe the Bent- 
Arm circle and the right the Straight-Arm circle. 



CLUB-SWINGING. 



105 




OUTER REVERSE MOVEMENT. Fig. 34. 

The Outer Reverse movement is the Outer Straight and 
Bent- Arm circles combined, the arms or clubs crossing and 
separating at the sides of the circles. Start by swinging one 
half of a circle with one hand before moving the other, then 
move both toward each other passing at the outermost part 
of the circle, repassing at the opposite side. 

To combine the Straight and Bent-Arm circles, as m the 
figure, start both clubs in opposite direcitons at the same time, 
make the right hand club describe a complete Outer Bent-Arm 
circle, while the left describes an Outer Straight-Arm circle, 
the clubs regaining the starting position together. Then re- 
peat, making the left hand club describe the Bent-Arm circle 
and the right the Straight-Arm circle. 



100 



CLUB-SWINGING. 




OVERARM MOVEMENT. Fig. 35. 

This movement is swung the same as the Inner and Outer 
Reverse movements and the same directions should be fol- 
lowed. - i I 

Throw the head well back and extend the arms to their 
greatest length to allow the clubs to make a graceful circle 
over the shoulder. 



CLUB-SWINfUNG. 



107 




FRONT BENT-ARM MOVEMENT. E^g. 36. 

For this movement follow the directions given for the Inner 
and Outer reverse circles. 

Extend the arms to full length and compress the shoulders 
forward to allow the necessary action of the arm, making the 
Bent-Arm circle. 



108 



CLUB-SWINGING. 




w^ 



l!/ 






EXERCISE FOR HEAVY GLUB. Fig. 37. 

Stand with the feet well braced, as in the figure. From the 
Starting-Position raise the club and drop it over the head and 
let it hang behind the back, then reverse the movement passing 
the club with arms extended, around in front and up to a hori- 
zontal position behind the back. 

Vary the movement by passing the club to the right or left 
of the body. 



CLUB-SWINGING. 



109 







\ 



I I 



; I 
/ I 

I I 



SECOND EXERCISE. Fig. 38. 

Raise the club, drop it over the shoulder, extend the arm to 
full length, pass the club in a full sweep in front of the body 
and as far up behind as possible, then reverse the movement, 
carrying the club to the Starting-Position before repeating. 

The movement over the head should be made principally with 
the wrist. 



110 



CLUB-SWINGING. 



• / 

/ / 

/ f 






\ 







THIRD EXERCISE. Fig. 89. 

, ,.?s exercise is similar to tlie preceding one and for two 
clubs. Raise the clubs from the Starting-Position, drop them 
behind the back, bending the arm as much as possible, then 
return them to the Starting-Position, make a Bent-Arm circle 
at the side and in finishing it extend the arms and make a full 
sweep in front, past the side and up behind the back to a 
horizontal position. Then reverse the movemexit and return 
to the Startiug-Position. 



CLUB-SWINGING. 



Ill 




STRVIGHT-AUM EXERCISE. FiG. 40. 

r movTmer...' iwin^h,;- l;otU Hu-.s in Hu- .ame direction 
uZ havin- them at opposite sides ot the circle. 

"i^ra "he holly from side to side to assist the movement of 
the arms. 



DUMB BELL EXERCISE, 



The dumb bell has been used in this country so generally 
that it has come to be regarded as indispensable to proper 
development. 

Its weight and substance are apparent on a casual inspec- 
tion but its wonderful influence on all branches of training is 
only fully understood by the initiated. 

Its exercises give fair employment to all parts of the body 
and to both sides equally. 

If the muscles in the left side and arm of the beginner are 
much weaker than the others as is almost invariably the case, 
additional attention to the left hand exercises will soon equal- 
ise matters. 

In purchasing dumb bells the same precautions should be 
taken as advised for Indian clubs. Except the beginner is 
unusually robust he cannot get them too light. They may be 
replaced by heavier ones as he progresses in expertness and 
strength. 

The modern wooden bells are more generally recommended 
than metal ones as they are not so chilly to the touch or noisy 
in contact with each other or on the floor. 

The various positions and movements in which the bells 
may be used are directly and powerfully conducive to erect- 
ness of carriage and freedom of limb. 

In exercising, keep the head up, and breathe deep and full, 
allowing the chest to expand to the utmost. The time to take 
a full breath is when the muscles are relaxed. 

The only drawback to the universal popularity and adoption 
of dumb bells as a means of exercise confronts almost every 
beginner, not only in the privacy of his room but in the 
majority of gymnasiums where the instructor is not thoroughly 
conversant with the rudiments. 

The writer can recall numberless instances, where a youth 
started practicing with dumb bells at home or in some slovenly 
conducted gymnasium. The method, or, rather, lack of method, 
was to plug away with rapidly waning energy for a couple 
of weeks at a few uncouth motions he had either conceived 
or heard were the proper thing. At this stage the wearisome 
monotony of the daily grind became unbearable and he dropped 
th(i bells permanently in disenchanted disgust. 



DUMB BELL EXERCISE. 113 

This difficulty can be easily avoided by beginning properly 
with the simplest movements. The first few of these thorough- 
ly mastered and committed to memory lead him on by agree- 
able graduations into the more complicated motions, and his 
enthusiasm develops in proportion with his muscles. 

To lay the foundation for a proper course of exercises ef- 
fectively undivided attention should first be given to the prac- 
tice of a series of motions without the bells. They are almost 
indispensable to a thorough enjoyment of the bell exercises at 
a later stage and ai-e besides very attractive and beneficial in 
themselves. 

Indeed so permanent is their fascination, that while empty 
headed and callow youths ignore them as childish, accom- 
plished gymnasts and muscular prodigies such as Prof. George 
Goldie. New York Athletic Club, and President W. B. Curtis, 
of the Metropolitan Association, rarely turn out to their daily 
avocations without going through the whole series with un- 
dimmed enthusiasm and belief in their efficacy. 

They are here appended in" such simplified form that the 
point may be taken at a glance. 

Marginal key words are given in italics to catch the eye and 
assist the memory. 

Place the book open at this page on a rest within range of 
your eyes, take a mark on the floor or carpet as a guide line 
and go ahead. 

If you have a roommate or convenient companion of similar 
tastes, you might coach each other in turn from the book and 
establish a mutual benefit association on which you can draw 
for life. 

FIRST PRACTICE. 

Attention. — Position of attention, the toes to the line. 

Step to the rear. — Make a full step to the rear with the left 
foot, the right following. 

Step to the front. — Resume the first position. 

Step to the rear. — As before. 

Left foot fortvard. — 1. Pass hands to the rear across small of 
back grasping the right arm just above the elbow, with the 
right hand supporting the left arm under the elbow. 2. Make a 
half face to the right, by turning on the heels, so that the back 
of the left heel touches inside of the right, and the left foot is 
pointed straight to the front. 3. Make a full step to the front 
with the left foot, the right remaining firm and flat on the 
ground, the knee braced well back, the hip pressed forward, 



114 DUMB BELL EXERCISE. 

the head upright, the chest advanced, shoulders flat, the eyes 
directed to the front. 

Recover. — Bring the left foot hack to the right. 

Right foot forward.— 1. Face to the left, the right foot 
pointed to the front. 

2. Step out with the right foot as with the left foot forward. 

Recover. — Bring the right foot back to the left. 

Step to the front. — 1. Make a half face to the right and bring 
the hands down by the sides to the full extension of the arms. 

2. Step to the front, resuming the first position at the line. 

8tayi(l at case. — Draw back the right foot six inches, placing 
the hollow of it against the left heel, bringing the weight of the 
body upon the right leg, the left knee a little bent. Bring the 
hands together in front of the body, striking the palms smartly 
together and slipping the palm of the right hand over the back 
of the left, chest advanced and eyes directed to the front. 

Attention. — Position of attention the toes at the line. 

Astride. — Place the left foot ten inches on the left of the line, 
toes pointed to the front and slightly turned outwards, the right 
following at the same distance on the right, the knees slightly 
bent, arms hanging straight by the sides. 

Ready. — Bend the knees until they jut over the toes, keeping 
the heels on the ground at the same time. Stoop from the 
waist and bring both hands to the centre of the line, the hands 
closed and together, the thumbs together, knuckles to the 
ground. 

Up. — ^Straighten the back and low^er limbs. At the same time 
bring the hands close up by the sides and carry them to the full 
extension of the arms above the shoulders. This extension may 
be repeated six times. 

Halt. — Lower the hands to the sides and come to the position 
of attention behind the line. 

Step to the rear. — As before. . 

Step to the right. — Make a full step to the right front at the 
angle at which the toes are pointed from the position of atten- 
tion, the left following. 

Step to the left.—l. Make a half face to the left. 

2. Make a full step to the left with the left foot, the right re- 
maining flat and firm on the ground, the knee braced back and 
at the instant that the foot meets the ground let the left hand 
grasp the thigh just above the knee, the thumb inside, the fingers 
outside, the lower part of the leg and left arm forming a straight 



DUMB BELL EXERCISE. Il5 

and eontiiuious line from foot to shoulder, the right arm remain 
ing extended in the line of the right leg. 

Face to the right. — ^Tiirn on the heels facing to the right re^ 
versing tlie position of hotli lower and upper limbs. 

BELL EXERCISES. 

Having become thoroughly familiarized with the foregoing, 
take your dumb bells, place them on the line and come to atten- 
tion with your toes touching them. 

EXERCISE I. 

^tep to the rear. — As in first practice. 

Left foot foricard. — Make a half face to the right and step to 
the front with the left foot as in first practice, the left hand 
grasping the thigh just above the knee as the foot comes to the 
ground, the right arm extended in the line of the right leg. 

Right hand. — Seize the bell with the right hand the lower 
limbs remaining in position. 

TJp. — Raise the bell above the shoulder bending the arm dur- 
ing the ascent to the full extension of the arm leaning strongly 
on the left knee and pressing the chest to the front during the 
ascent of the bell. 

In this position the left leg to the knee and the left arm should 
form one continuous line from foot to shoulder. 

Down. — Lower the bell, replace it on the line and recover as in 
first practice. 

Right foot foricard. — As in first practice and go through previ- 
ous motion with bell in left hand and recover. 

EXERCISE II. 

Left foot forward. — As before. 

Both hands.Seize a bell in each hand, arms passing on either 
side of the knee. 

Up. — Raise the bells above the shoulders, bending the arms dur- 
ing the ascent to their full extension, keeping the left knee bent 
and pressing the chest to the front during the ascent of the bells. 

Down. — Bring the bells straight down by the sides, replace 
them on the mark and recover. 

Right foot forward. — And repeat previous motions. 

EXERCISE III. 

Left foot forward. — As before. 

Recovering right hand. — Seize bell in right hand. 



116 DUMB BELL EXERCISE. 

Up. — Recover and at same time elevate the bell above the 
shoulder to full extension of the arm. 

Left foot forward. — Step to the front with the left foot, re- 
taining the bell at the elevation above the shoulder and pressing 
the chest to the front. 

Down. — As before, then advance right foot forward and repeat 
previous motions. 

EXERCISE IV. 

Left foot forward. — As before. 

Recovering loth hands. — Seize th^ bells as in exercise II. 

Up. — Recover and at same time raise both bells above the 
shoulders to the full extension of arms. 

Left foot forward. — As before, retaining bells at the elevation. 
Downi. — As before, and recover. 

Right foot forward. — As before, and repeat previous motions. 

EXERCISE V. 

Step to the front. — As in first practice. 

Astride. — As in first practice. 

Up and down, ready. — As in first practice, stoop from the 
waist and seize the bells. 

Up and down, up. — The action and position of the ascent as in 
first practice, carrying the bells above the shoulders. 

Down. — Lower the bells, letting them swing to the rear be- 
tween the legs. 

Halt. — Replace the bells on the mark and resume the position 
of attention. 

yStep to the rear. — As before. 

As you advance in proficiency and strength, either or all of the 
foregoing exercises may be repeated up to six times. Always 
begin and end, however, with the performance of those moderate 
and gentle movements which nearest approach the ordinary mo- 
tions of your every day life. Abruptness in beginning or ending 
severe exercise is injurious. 

A SIMPLER SERIES. 

For any one whose lower limbs are sufficiently exercised in 
his daily avocations, the following exercises are generally con- 
sidered adequate. They have not the grace, attractiveness and 
variety of the preceding ones. 



DUMB BELL EXERCISE. 117 

With busy men, however, they are likely to continue more 
popular, as they occupy less time and attention. 

Each motion described is illustrated by a cut, which makes it 
clear to the veriest novice. 

Persons in going through these exercises should remember 
that by turning the hands they are exercising the muscles of the 
arm and shoulder differently, and that when the arm is raised 
its uppermost muscles are doing the work. 

It would be also well to glance first, over the preliminary in- 
structions for the other exercises, as to attitude and breathing. 

FlG. 1. Hold the bells at the side with the arms pendant. Draw 
the bells up to the arm pits, turning the wrist as far in as pos- 
sible. Repeat this and all other movemnets until fatigued. 

Fig. 2. Hold the arms horizontally in front, pass them back on 
a line with the shoulders as far as possible, crossing the arms 
in returning. 

Fig. 3. Raise the bell from the pendant position to a line with 
the shoulders, turn the palm out and extend the arm vertically. 
Reverse the movement, resuming the first position. 

Fig. 4. Keep the arms straight and swing the bells over the 
head and as far back as possible, then reverse the direction and 
swing the arms down past the sides and up behind the back. 

Fig. 5. Hold the arms at the side, swing the bells out and up, 
striking them together over the head. Vary the movement by 
swinging one bell up and the other down. 

Fig. 6. Stand erect, holding the bells at the chest. Step out 
to the side as far as possible, at the same time extending the 
arms horizontally. Regain the first position and repeat the 
movement on the opposite side. Vary the movement by stepping 
to the front and rear. 

Fig. 7. Stand with the legs well spread, extend the arms verti- 
cally, bend back as far as possible, then swing the bells down 
and as far between the legs as possible and up again. 

Fig. 8. Bend the legs and keep the back straight, touch the 
bells to the floor, straighten up and extend the arms high above 
the head, standing on tip toe. 

Fig. 9. Stand with the arms extended over the head, bend 
gradually down, as far as you can, keeping the arms extended, 
then slowly resume the upright position and bend to the other 
side in the same manner. 



118 



DUMB BELL EXERCISE. 



o 




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Fig. 2 






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DUMB BELL EXERCISE. 



119 



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^^W^.7. 



t; 



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Fig. 8. 




Fig. g. 



120 DUMB BELL EXERCISE. 

SPECIAL EXERCISES. 

To improve the Mceps. — Stand erect with arms well into the 
sides and feet planted firmly about nine inches apart. 

Curl dumb bells until finger nails come in contact with front 
of shoulder. Bring the finger nails towards you, turning the 
hands inward as you raise the bell above elbow. You can vary 
this motion in several ways which will suggest themselves after 
a few experiments. 

Muscles hack of arm and shoulders, — Stand with body erect, 
step forward with each foot in turn and pass the bells as far as 
you can stretch behind you with back of hands upward. You 
can vary this motion also. Another method is to stretch face 
downwards on a mat or form and pass the bells backward in 
same manner. 

Forearms. — Press elbows to side and bring up lower arms at 
right angles to body. Then curl the hands with and without 
the bells without bringing the elbow or any muscle above it into 
play. Continue until you feel the muscles suflBciently tested. 

Chest development. — The method most generally advocated for 
improving the chest muscles is to stretch on your back on a rug 
or form. 1. Pick up bells and push them up vertically at right 
angles with the body, the bells touching. Then open the arms 
quietly and gradually drop the hands until back of them touches 
the floor on each side. 

2. Lower the arms from their vertical position until the ends 
of the bells touch the floor as far directly behind your head as 
you can reach. 

Then bring the hands back slowly to their vertical position 
over the chest. This exercise may be varied by letting the hands 
drop forward until the ends of the bells touch the floor on each 
side close to the hips. 

The hands may alternate in this movement in various ways. 

3. Extend arms at full length behind head with backs of 
hands resting on floor. Then lift sufficiently to clear the arms 
and describe a downward semi-circle with each until the bells 
touch the hips. Repeat in moderation. 

4. Starting from previous position, describe a complete circle 
with each hand, reversing the course of the bells at intervals. 

5. Let one arm touch the floor, fully extended at right angles 
with body ; then extend the other arm across the body in same 
direction as far as possible, without turning off' back. Alternate 
the arms frequently. 



EXERCISING WITH 
PULLEY WEIGHTS 



GIVING THE PRINCIPAL MUSCLES 
BROUGHT INTO ACTION 



TAKEN FROM 

ANDERSON'S HEAVY GYMNASTICS 



ARRANGED BY 

HENRY S. ANDERSON 

Instructor in Heavy Gymnastics, Yale Gymnasiun); Anderson 

Normal School, Chautauqua University, etc., etc. 



H 



PUBLISHED BY 

THE AMERICAN SPORTS PUBLISHING CO. 

45 ROSE STREET, NEW YORK 



ARTICLE I. 
Pulley Weights. 

Series No. 1-SINGLE ARM WORK. 



123 




Right Side to Machine. 

Right Arm down to Side. 

This movement exer- 
cises the side chest, part 
of side, front upper arm 
and front forearm. 

1. Pectoralis Major and 

Minor. 

2. Latissimus Dorsi. 

3. Biceps, Flexor Carpi 

Radialis. 



■err 




Right Arm front, Shoulder 
high. 

This movement exercises the 
ide chest 



] VL side chest and shoulder (part) 
f^:^f front upper arm, front forearm' 

V 



1. Pectoralis Major. 

2. Pectoralis Minor. 

3. Deltoid. 

4. Biceps. 

5. Flexor Carpi Radialis. 



124 



PULLEY WEIGHTS. 



Series No. L— SINGLE ARM WORK— (Continued.) 




Right Arm up over Head. 
This movement exercises the 
shoulder and side. 

1. Trapezius. 

2. Supra Spinatus. 

3. Infra Spinatus. 

4. Serratus Magnus. 

The above movements also 
taken with left hand and left 
side to the machine. 



Series No. 2.— SINGLE ARM WORK. 




Opposite Side to Machine. 

Right arm front of body, 
flexed. 

This movement exer- 
cises the shoulder and up- 
per side waist, back up- 
per arm and back fore- 
arm. 

1. Deltoid. 

2. Trapezius. 

3. Rhomboideus Major. 

4. Rhomboideus Minor. 

5. Triceps. 

6. Extensor Carpi Radi- 

alis. 



PULLEY WEIGHTS. 125 

Series No. 2.-SIXGLE ARM WORK- (Continued.) 



Right Arm up over Head, 
rigid. 




Opposite Side to Machine. 

This movement exer- 
cises the side chest, front 
of forearm, back upper 
arm, back of arm-pit. 

1. Pectoralis Major. 

2. Triceps. 

3. Latissimus Dorsi. 

4. Flexor Carpi RadiaHs. 

5. Flexor Carpi Ulnaris. 

6. Teres Major. 

7. Serratus Magnus. 




Right arm back of body, 
flexed. 

Opposite Side to Ma- 
chine. 
This movement exer- 
cises the back, upper 
arm, part of shoulder 
and upper side (part). 

1. Deltoid. 

2. Triceps. 

3. Latissimus' Dorsi. 
The above movements 

also taken with left 
hand, opposite side to 
machine. 



126 ARTICLE II. 

Pulley Weights. 

Series No. 1— DOUBLE ARM WORK. 




First Series. 

Giving some of principal mus- 
cles brought into action. 

Position : Facing Machine. 
Both hands drawn to side, 8 
counts. 

This mo'vement exercises the 
back upper arm and upper back 
(part) and upper back waist. 

1. Latisimus Dorsi. 2. Trape- 
zius (part). 3. Rhomboideus, 
major and minor. 4. Teres, 
minor and major. 5. Triceps. 
6. Anconeus. 7. Deltoid. 




Both hands shoulder high to 
side, palms in, 8 counts. 

This movement exercises the 
back upper arm and upper back 
(part). 

1. Trapezius (part). 2. Rhom- 
boideus, major and minor. 3. 
Latissimus Dorsi (part). 4. Del- 
toid. 5. Triceps. 6. Teres, 
major and minor. 



PULLEY VVErOHTS. 



Series No. i— DOUBLE ARM WORK— (Continued^ 




Both hands up overhead, arms 
rigid, 8 counts. 

This movement exercises the 
full upper back, back of forearm 
and back upper arm. 

I. Trapeiius (full) 2. Triceps. 
3. Deltoid. 4. Rhomboideus, 
major and minor. 5. Anconeus. 
6. Entensior Carpi Radialis. 7. 
Extensior Longior. 

Place the cords in lower pul- 
leys and sit down to the work; 
is a much easier way of develop- 
ing the shoulder and upper back 
muscles. 




Right Side to Afackine from 
Front. 

Left hand front, right back of 
body, 8 counts. 

These movements exercise the 
side, -chest, upper side waist on 
right side, the full shoulder and 
upper side back waist on left side; 
also back upper arm. 

Right arm and side; i. Pec- 
toralis, major, 2. Latissimus 
Dorsi. 

Left arm and side; I. Deltoid, 
2. Trapezius. 3. Triceps. 4. 
Rhomboideus, major. 5. Rhom- 
boideus, minor. 6. Latissimus 
Dorsi. 



128 



PULLEY WEIGHTS. 



Series No. i— DOUBLE ARM WORK— (Continued). 




Left Side to Machine fro?n Front. 

Right hand front, left back ■z.i 
body, 8 counts. 

These movements exercise tiiS 
side, chest, and upper side back 
waist on left side. 

The full shoulder and uppei 
side back waist and back uppe 
arm on right side. 

Left arm and side; i. Pector 
alis, major. 2. Latissivnus Dorsi 

Right arm and side; i. Del 
toid. 2. Trapezius. 3. Triceps 
4. Rhomboideus, major. 5 
Rhomboideus, minor. 6. Latis- 
simus Dorsi. 




Back to Machine. 



: ; Both haads brought down 

/ past sides, 8 counts. 

This movement exercises the 
chest muscles, front upper arm 
and front forearm and part of 
front shoulder. 

I. Pectoralis, major and iranor, 
2. Brachialis Anticus. 3. Biceps. 
4. Flexor Carpi Radialis. 5. 
Flexor Carpi Ulnaris. 6. Flexot 
Digitorium. 7. Deltoid (part,) 



PULLEY WEIGHTS. 



120 



Series No. i-DOUBLE ARM WORK-(Continued). 




Back to Machine. 

Both hands brouglit up over 
head, 8 counts. 

Tliis inovement exercises the 
abdomen muscles (part), sides of 
abdomen and chest nuiscles, front 
forearm and front upper arm. 

I. Rectus Abdominus. 2. Pec- 
toralis, major and minor. 3. La 
tissimus Dorsi. 4. Biceps. 5. 
Internal and External Oblique. 
6. Flexor Carpi Radialis. 7. 
Flexor Carpi Ulnaris. 




Back to Machine. 

Both hands l^rought ut- 
shoulder high, 8 counts. 

This movement exercises the 
full chest muscles, front upper 
arm, forearm and part of front 
shoulder. 

r. Pectoralis, major (pa t.) 2. 
Deltoid (part.) 3. Biceps. 4. 
Brachials Anticus. 5, Flexoi 
Carpi Radialis. 6. Flexor Carpi 
Ulnaris. 



PULLEY WEIGHTS. 



Series No. i— DOUBLE ARM WORK— (Continued). 




Right Side to Machine. 

From this back position turn 
right side to machine. Flex left 
back of body, palm up, and right 
hand down across front of body, 
8 counts. 

These movements exercise the 
side chest and upper side back 
waist, and upper front arm on 
right side. The shoulder, upper 
side back waist and back upper 
arm on left side. 

Right arm and side; i. Pector- 
alis major. 2. Pectoralis minor. 
3. Latissimus Dorsi. 

Left arm and side; i. Deltoid. 
2. Triceps. 3. Left side Abdomi- 
nal Muscles. 




Same, left side to machine and 
right back of body. 

These movements exercise the 
side chest and upper side back 
waist on left side. The shoulder, 
upper side back waist and back 
upper arm on right side. 

Left arm and side : i. Pector- 
alis major. 2. Pectoralis minor. 
3. Latissimus Dorsi. 

Right arm and side: i. Del- 
toid. 2. Triceps. 3. Right bide 
Abdominal Muscles. 



PULLEY WEIGHTS. 

ARTICLE TIL 
Series No. 2~D0UBLE ARM WORK. 



T.'?l 





Second Series. 



Face Machine. 

(l). Arms flexed, elbows up, palms up, 8 counts. 

(2). Arms flexed elbows shoulder high, palms in, 8 counts. 

1, This movement exercises the front upper arm and forearnio 

2. This movement exercises front upper arm and shoulders. 

1. X. Biceps. 2. Brachialis Anticus. 3. P^lexor Carpi Radialis 

2. I. Trapezius. 2. Rhomboideus. 3 Teres major. 4. Teres minoi 
and 5. Biceps. 



132 



PULLEY WEIGHTS. 



Sebip-s No. 2— double ARM WORK— (Continued). 

Face Machine. 

Right hand high, left low, arms 
rigid, 8 counts. 

This movement exercises the 
back upper arm, full shoulder and 
part of chest on right side; lower 
side shoulder and back upper arm 
left side. 

Right side and ar?n. 
I Deltoid (part). 2. Pectoralis 
major (part). 3- Triceps. 4- An- 
coneus. 5- Extensior Carpi Radi- 
alis (Brevior). 6. Extensior Lon- 
gior. 

Left side and arm. 
I Deltoid (part). 2. Teres ma- 
ior 3. Teres minor. 4. Latisimus 
Dorsi. 5- Triceps. 6. Anconeus 
Flexior. 7- Carpi Radialis. 





Face Machine. 

1. Left hand high, right hand 
low, arms rigid, 8 counts. 

2. Alternate with half circle 

front. 

(i). This movement exercises 
the back upper arm full shoulder 
chest (part) on left side; lower 
side shoulder back upper arm on 
right side. 

(i). Left side and arm. i. Del- 
toid (part). 2. Pectoralis major 
rpart). 3. Triceps. 4- Anconeus. 
5. Extensior Carpi Radialis (Bre- 
vior). 6. Extensior Longior. 

(2) To Alternate these move- 
ments with bending the body side- 
ways Transversalis, Internal and 
External oblique and Rectus Ab- 
dominus (part). 



PULLKY WEIGHTS. 



1.1,^ 



Series No. 2— DOUBLE ARM WORK— (Continued), 





X. 



Baxk to Machine, 



(t). Arms flexed, palms down, cords over shoulder, 8 councs. 

(2). Arms flexed, palms in, cords under arms, 8 counts. 

These movements exercise the chest back of upper arm and hack 
of forearm. 

(i). I. Triceps. 2. Anconeus. 3. Extensior lyongior. 4. Ex- 
tensior Carpi Radialis (Rrevior). 

(2) I. Deltoid (pari). 2. TricL-ps. 3. Anconeus. 4. Pectoralis ma- 
jor (pare). 



134 



PULLEY WEIGHTS. 



DOUBLE ARM WORK— (Continued). 




Back to Machine. 

Right arm up, left 
down, arm rigid, hands 
brought together front. 

These movements ex- 
ercise the side chest and 
side of abdomen on right 
side. 

The front upper arm, 
front forearm and side 
chest on left side. 

Right arm and body : 
I. Pectoralis major. 2. 
Pectoralis. minor. 3. Rec- 
tus Abdominus (part). 4. 
External and Internal 
oblique (part). 

Left arm and side : l. 
Pectoralis major. 2. Pec. 
toralis minor. 3. Biceps. 
4. Flexor Carpi Radialis^ 




Left arm up, right down, 
arms rigid, hands brought 
together front. 

These movements exercise 
the side chest and side of 
abdomen on left side. 

The front upper arm, front 
forearm, side chest on right 
side. 

Left side and body: i. 
Pectoralis major. 2. Pec- 
toralis minor. 3. Rectus A 
bdominus (part). 4. Exter- 
nal and Internal oblique 
(part). 

Right side and arm: I, 
Pictoralis major. 2. Pector 
alis minor. 3. Biceps. 4 
Flexor Carpi Radialis. 



Series No 2- 



PUIXEY WKIOHTS- 135 

■ DOUBLE A KM WORK— (rontiiuie.l). 




Back to Machire. 

To A Iternate these 
movements with bending 
the body sideways, mak- 
ing half circle front. 

This movement exer- 
cises the chest, abdomen 
and waist (part). 

I. Rectus Abdominus 
(part). 2. External ob- 
lique. 3. Internal ob- 
lique. 4. Transversalis 
(part). 5. Pectoralis ma- 
jor. 6. Biceps. 7. Flex- 
or Carpi Radialis. 8. 
Pectoralis minor. 




Both cords over right side, back 
straight to machine, right foot 
bar'' , 

Same on left side. 8 counts. 

This movement exercises the 
side chest, front upper arm and 
front forearm on right side. 

The shoulder, back upper arm 
and back upper waist on left side. 

Right arm and side: I. Pector- 
alis major. 2. Biceps. 3. Latis- 
simusDorsi. 4. Flexor Carpi Radi- 
alis. 

Left arm and side: i. De.Hoid. 
2. Trapezius. 3. Triceps. 4. Rhom- 
boideus major, 5- Rhomboideus 
minor. 

Same muscles used in reverse 
position. 



136 



PULLEY WEIGHTS. 



ARTICLE IV. 
Series No. 3~D0UBLE ARM WORK— (Continued! 




Third Series. 

Face Afachifie. 

Right Arm flexed, left arm rigid, 

down, 8 counts. 

These movements exercise the 
upper arm on right side, the back 
upper arm, part of upper shoukl- 
ers, lower side shoulder and front 
forearm on left side. 

Right Arm : i. Biceps. 2. Bra- 
chialis Anticus. 3. Latissimus 
Dorsi. 

Left arm and side : I. Deltoid 
(part). 2. Teres major. 3. Teres 
minor. 4. Latissimus Dorsi. 5. 
Triceps. 6. Anconeus. 7. Flexor 
Carpi Radialis. 80 Flexor Carpi 
Ulnaris. 



Reverse arm w^ork, right arm 
down, left flexed, 8 counts. 

These movements exercise upper 
arm on left side, the back upper 
arm, lower side shoulder, part of 
upper shoulder and front forearm 
on right side. 

Left arm : l. Biceps. 2. Bra- 
chialis Anticus. 3. Latissimus 
Dorsi. 

Right arm and side ; I. Deltoid 
(part). 2. Teres major. 3. Teres 
minor. 4. Latissimus Dorsi. 5 . 
Triceps. 6. Anconeus. 7. Plexor 
Carpi Radialis. 8. Flexor Carpi 
Ulnaris. 



PULLEY WEIGHTS. 137 

Skkiks i\(>. 3— double ARM \VORK~(c:ontinued). 



Left hand up and right flexed, 
8 counts. 

These movements exercise the 
upper arm on right side, the front 
shoulder ( part), the back upper 
shoulder, full back upper arm and 
back forearm on left side and side 
chest (part). 

Right arm : i. Biceps. 2. Bra- 
chialis Anticus. 3, Latissimus 
Dorsi. 

Left arm and shoulder : i. Tra. 
pezius (full). 2. Deltoid (part). 
3. Triceps. 4. Rhomboideus 
major. 5. Rhomboideus Minor. 
6. Extensior Longior. 





Reverse above movement, right 
up and left arm flexed, 8 counts. 

These movements exercise upper 
arm on left side> the full shoulder, 
front shoulder (part) back, upper 
arm and back forearm on left side 
and side chest (part). 

Left arm : r. Biceps. 2. Bra- 
chialis Anticus. 3. Latissimus 
Dorsi. 

Right arm and shoulder: i. Tra- 
pezius (full). 2. Deltoid (part). 
3. Triceps. 4. Rhomboideus 
major. 5. Rhomboideus n.inor. 
6. Extensior Longior. 



13^^ 



PULLKY WEIGHTS. 



Series No. 3— DOUBLE ARM WORK— (Continued). 




Both hands down, arms rigid on I. 

This movement exercises the 
back upper arm, front shoulder, 
back upper side and back shoul- 
ders, (part). 

Right and left arm and shoulders. 
I. Latissimus Dorsi. 2. Trapezius 
(part). 3. Rhomboideus major. 
4. Rhomboideus minor. 5. Del- 
toid. 6. Teres minor. 7. Teres 
major. 8. Triceps. 9. Anconeus. 




Both hands down, arms Flexed 
on 2. 

This movement exercises the 
front upper arm and front fore- 
arm. Also upper back, side 
waist. 

Right and left arms : i. Biceps. 
2. Brachialis Anticus. 3. Latis- 
simus Dorsi. 4. Flexor Carpi 
Radialis. 5. Flexor Carpi Ul' 
naris. 



LULLEY WEIGHTS, 139 

Series No. 3— DOUBLE ARM WORK— (Continued). 



Both hands up, arms rigid on I. 

This movement exercises the 
full upper back, back forearms 
and part of front shoulder. 

Both arms and upper back : 
I. Trapezius. 2. Deltoid (part). 
3. Rhomboideus major. 4. Rhom- 
boideus minor, 5. Triceps. 6. 
Teres minor. 7. Teres major. 
8. Anconeus. 9. Extensior Lon- 
gior. 10. Fxtensior Carpi Radi- 
alis. 





Both hands up, arms Flexed 
on 2, 
Combination of flexes and arms 
rigid (down). 

This movement exercises the 
fron' upper arm and front fore- 
arm, al.o upper back side waist. 

Right and left arms and body: 
I. Biceps. 2. Branchialis Anti- 
cus. 3. Latissimus Dorsi. 4. 
Flexor Carpi Radialis. 5- Flexor 
Carpi Ulnaris. 



140 



PULLEY WEIGHTS. 




Series No. 3— DOUBLE ARM WORK— (Continued). 

Right Side to Machine. 

Right hand down to side, left out, 
front shoulder high, 8 counts. 
These ni :>vements exercise the 
side chest, "ront upper arm, front 
forearm and upper side back, on 
rigfit side. The shoulder, upper 
side back and front shoulder and 
back, upper arm on left side. 

Right arm and side : i. Pector- 
alis major. 2. Latissimus Dorsi. 
3, Biceps, 4. Brachialis Anti- 
cus. 5. Flexor Carpi Radialis. 

6. Flexor Carpi Ulnaris. 
Left arm and shoulder : I. Del- 
toid. 2. Teres minor. 3. Teres 
major. 4. Trapezius. 5. Rhom- 
boideus major. 6. Rhomboideus 
minor. 7. Latissimus. 8. Tri- 
ceps. 9. Extensior Carpi Radi- 
alis. 10. Extensior Longior. ii. 
Longissimus Dorsi, 

Left hand down across body, right 

hand across front shoulder high, 

8 counts. 

These movements exercise the 
side chest, front upper arm, front 
forearm and side of body (part] 
on right side and arm. The 
shoulder, back upper arm and 
upper side back, on left side. 

Right arm and side : I. Pec- 
toralis major. 2. Latissimus Dorsi. 
3. Deltoid. 4. Serratus Magnus. 
5. Biceps. 6. Brachialis Anticus. 

7. Flexor Carpi Radialis. 8. 
Flexor Carpi Ulnaris. 

Lelf arm and shoulder : i. Del- 
toid. 2. Trapezius. 3. Latissimus 
Dorsi. 4, Triceps. 5. Rhomboi- 
deus major. 6, Rhomboideu< 
minor. 7. Terc^ minor. 8. Terc! 
major. 




PULLEY WEIGHTS. 



141 



Semes No. 3— DOUBLE ARM WORK— (Continued). 

Reverse these Movements. 

Right hand up, left shoulder high, front, 
8 counts. 

These movements exercise the front up- 
per arm, front forearm, part of shoulder, 
and side muscles on right side and arm. 
The upper back arm, shoulder and back 
upper waist on left side and arm. 

Right arm and side : i. Trapezius. 
2. Serratus Magnus. 3. Supra Spinatus. 
4. Infraspinatus. 5. Brachialis Anticus. 
6. Biceps. " 7. Flexor Carpi Radialis. 
8. Flexor Carpi Ulnaris. 

Left arm and side: i. Deltoid. 2. 
Teres minor. 3. Teres major. 4. Trape- 
zius. 5. Rhomboideus major. 6. Rhom- 
boideus minor. 7. Latissimus Dorsi. 8. 
T.ongissimus Dorsi. g. Triceps. 10. Ex- 
tensior Carpi Radialis. 11. Extensior 
Longior, 12, Serratus Superior. 




Same Movements with left side to Machine. 




Left hand down to side, 
right out to front, shoulder 
high, 8 counts. 

These movements exercise the 
shoulder, upper side back, and 
front shoulder on right side. The 
side chest, front upper arm, front 
forearm and upper side back on 
left side. 

Right arm and shoulder: i. Deltoid. 
2. Teres minor. 3. Teres major. 4; i ra- 
pezius. 5. Latissimus Dorsi. 6. txten;; 
sior Carpi Radialis. ?■ Extensior Carpi 
Ulnaris. 8. Longissimus Dorsi. 9. Rhom- 
boideus major and minor. 10. 1 nceps. 

Left arm and side: i. Biceps. 2. 
Brachialis Anticus. 3- Flexor Carp> 
Radialis. 4. Flexor Carpi Ulnaris. ,5- 
Pectoralis major. 6* Latissimus Dorsi. 



142 PULLEY WEIGHTS. 

Series No. 3— DOUBLE ARM WORK— (Continued). 




Right hand down across bod3^ 
Left across front, shoulder high, 
8 counts. 

♦ These movements exercise the 
shoulder, back upper arm and 
upper side back on right side. 
The side chest, front upper arm 
front forearm, side cf body (part) 
on left side. 

Right arm and shoulder : i. Deltoid. 
2. Trapezius. 3. Latissimus Dorsi. 4. 
Triceps. _ 5. Rhomboideus major G- 
Rhomboideus minor. 7. Teres minora 
8. Teres major. 

Left arm and side: i. Pectoralis ma- 
jor. 2. Latissimus Dorsi. 3. Deltoid. 
4. Serratus Magnus. 5. Biceps. 6. Bra- 
chialis Anticus. 7. Flexor Carpi Radi- 
alls. S. Flexor Carpi Ulnaris. 




Reverse these Movements. 

Left hand up, right hand across, 
shoulder high, F counts. 

These movements exercise the 
front upper arm, front forearm, 
part of shoulder and side muscles 
on left side and arm. The back 
upper arm, shoulder and back 
upper waist on right arm and 
side. 

Left arm and side : i. Trapezius. 2. 
Serratus Magnus. 3. Biceps. 4, Supra 
Spinatus. 5. Infra Spinatus. 6. Bra- 
chialis Anticus. 7. Flexor Carpi Radi. 
alis. 8. Flexor Carpi Ulnaris. 

Right arm and side: i. Deltoid. 2. 
Teres minor. 3. Teres major. 4. Latis- 
simus Dorsi. 5. Longissimus Dorsi. 6. 
Trapezius. 7. Rhomboideus major. 8. 
Rhomboideus minor. 9. Triceps. 10. Ex« 
tensior Carpi Radialis. 11. KxtensioB 
Carpi Ulnaris. 



PULLEY WEIGHTS. 



143 



Series l.i' 3— DOUBLE ARM WORK— (Continued). 



Back ^ Machine. 




Right arm flexed, cord ovei 
shoulder, left down, rigid at 
side. 

This movement exercises the 
back upper arm and back forearm 
on right side. The chest, front 
upper arm and front forearm on 
left side. 

Right arm : i. Triceps. 2. An- 
coneus. 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris. 

Lei't arm and side ; i. Deltoid. 
2. Pectoralis major. 3. Biceps. 
4. Brachialis Anticus. 5. Flexor 
Carpi RadialJs. 6. Flexor Carpi 
Ulnaris. 




Reverse side, 8 counts. 

This movement exercises the 
chest, front upper arm and front 
forearm on right side. The back 
upper arm and back forearm on 
left side. 

Right arm and side • i. Del- 
toid. 2. Pectoralis major. 3. Bi- 
ceps. 4. Brachialis Anticus. 5. 
Flexor Carpi Radialis. 6. Flexor 
Carpi Ulnaris. 

Left arm : l. Triceps. 1. An- 
coneus. 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris. 



144 PULLEY WEIGHTS. 

Series No. 3— DOUBLE ARM WORK— (Continued). 




Right arm up, left flexed, cord 
over shoulder. 

This movement exercises the 
chest, front upper arm, front fore, 
arm, part of side and part of ab- 
domen on right side. The back 
upper arm and back forearm on 
left side. 

Right arm and side : I. Pec- 
toralis major. 2. LatissimusDorsi. 
3. Biceps. 4. Brachialis Anticus. 
5. Rectus Abdominus (part). 6. 
Oblique Internus and Externus. 

Left arm : i. Triceps. 2. An- 
coneus. 3. Extensior Carpi Radi- 
alis. 4. Extensior Carpi Ulnaris, 



Reverse side, 8 counts. 

This movement exercises tht 
back upper arm and back fore- 
arm on right side. The abdomen 
(part), the side (part), the front 
forearm and chest on left side. 

Right arm : i. Triceps. 2. An- 
coneus. 3. Extensior Carpi Radi 
alis. 4. Extensior Carpi Ulnaris. 

Left arm and side : I. Pectoi- 
alis major. 2. Latissimus Dorsi. 
3. Biceps. 4. Brachialis Anticus. 
5. Rectus Abdominus (part). 6. 
Oblique Internus and Oblique 
Externus. 



PULLEY WEIGHTS. 



145 



Skries No. 3-BOUBLB ARM WORK-<Continued). 




Both down on i. 
This movement exercises the 
chest, front upper arm, front fore- 
arm and part of front shoulder. 

1. Pectoralis major and minor 

2. Brachialis Anticus. 

3. Biceps. 

4. Flexor Carpi Radialis. 

5. Flexor Carpi Ulnaris. 

6. Flexor Digitorum. 

7. Deltoid (part). 




Flex on 2, turn \vrist,on 3. 
This movement exercises the 
back upper arms and back fore- 
arms. 

1. Triceps, 

2. Anconeus. 

3. Extensior Carpi Radialia. 

4. Extensior Carpi Ulnaris. 



146 PULLEY WEIGHTS. 

Series No. 3— DOUBLE ARM WORK— (Continued j. 




Both up on I. 

This movement exercises the 
chest, the abdomen (part), side of 
abdomen, front upper arm, front 
forearm. 

1. Rectus abdominus (part). 

2. Pectoralis major and minci. 

3. Latissimus Dorsi. 

4. Biceps. 

5. Internal and External Oblique 

6. Flexor Carpi Radialis. 
7- Flexor Carpi Ulnaris. 




Flex on 2, turn wrist on 3. 

This movement exercises the 
back upper arms and back fote 
arms. 

T. Triceps. 

2. Anconeus. 

3. Extensior Carpi Radialis. 

4. Extensior Carpi Ulnaris. 



PULLEY WEIGHTS. 

ARTICLE V. 
Series No. 4— DOUBLE ARM WORK-<Continued). 



147 




Facing Mac hhie. Leg and Thigh 
Work, 

Hands clown, and dip by flexing 
thighs, and raise on toes. 

This movement exercises the 
back upper arm, upper back (part), 
upper back waist, front upper 
thigh and calf of leg. 

I. Latissimus Dorsi. 2. Tra- 
pezius (part). 3. Rhomboideus 
major and minor. 4. Deltoid. 5. 
Teres minor. 6. Teres .najor. 
7. Triceps. 8. Anconeus. 9. Rec- 
tus Femoris. 10. Psoas Magnus. 
II. Vastus Internus. 12. Vastus 
Externus. 13. Psoas Parvus. 14. 
Gastrocnemius. 15. Soleus- 




Hands up and dip by flexing 
thighs, and raise on toes. 

This movement exercises the 
full upper back, back of forearm, 
front of thigh and calf of leg. 
and back upper arm. 

I. Trapezius (full). 2. Triceps, 
3. Deltoid. 4. Rhomboideus ma- 
or and minor. 5. Anconeus. 6 
Extensior Carpi Radialis. 7. Ex. 
tensior Longior. 8, Vastus Ex- 
ternus. 9. Vastus Internus. 10. 
Psoas Magnus. 1 1. I'soas Parvus 
12. Gastrocnemius. 13. SdIcus 
14. Rectus Feinori^,. 



148 



PULLEY WEIGHTS. 



Series No. 4— DOUBLE ARM WORK— (Continm d). 



.'ifi 




Combination up and down by flex 
ing thighs and raise on toes. 

Tliis combination -exercises the 
back upper arm, upper back, up- 
per back waist, back forearm, 
front of thigh and calf of leg. 

I. Latissimus Dorsi. 2. Tra- 
pezius. 3. Rhomboideus minoi 
and major. 4. Deltoid. 5. Teres 
minor. 6. Teres major. 7. Tri- 
ceps, 8. Anconeus. 9. Exten- 
sior Carpi Radialis. 10. Exten- 
sior Longior. 1 1 . Vastus Internus. 
12. Vastus Externus. 13. Psoas 
Magnus. 14. Psoas Parvus. 15. 
Gastrocnemius. 16. Soleus. 17. 
Rectus Femoris. 



Bend 



to- 



body forward, heel 
gether, 8 counts. 

This movement exercises tht 
abdomen, chest and part of sides 

1. Rectus Abdominus. 

2. External oblique. 

3. Internal oblique. 

4. Psoas Magnus. 

5. Psoas Parvus. 

6. Serratus Magnus, 

7. I'ectoralis major. 
8 Pectorg.H? mirio>. 



PULLEY WRIGHTS. 



149 



No. 4-^DOUBLK ARM WORK— (Continued), 




Back to Machine. Leg and Thigh. 
Work. 

Hands do^n, and dip by flexing 
thighs, and raise on toes. 
This movement exercises the 
chest, part of front shoulder, front 
upper arm and front forearm, front 
upper thigh and calf of leg. 

I. Deltoid. 2. Pectoralis ma- 
jor. 3 .Biceps. 4- Brachiahs 
Amicus. 5. Flexor Carpi Radi- 
alis. 6. Flexor Carpi Ulnans. 
7 Vastus Internus. 8. Vastus Ex- 
ternus. 9- I'so^s Magnus. 10. 
Psoas Parvus. Ii. Rectus femons. 
12. Soleus. I3. Gastrocnemius. 




Hands up, and dip by flexing 
thighs, and raise on toes. 
This movement exercises the 
abdomen muscles (part), side of 
abdomen, chest, front forearm 
and front upper arm, front upper 
thigh, calf of leg. 

I Pectoralis major. 2. Latis- 
simus Dorsi. 3. Biceps. 4- Bra- 
chialis Anticus. 5- Rectus Ab= 
dominus (part). 6 Internal 
oblique. 7. External oblique. 8. 
Flexor Carpi Radialis. 9- Flexor 
Carpi Ulnaris. 10. Vastus In- 
ternus. II. Vastus Externus. 12. 
Rectus femoris. 13. Gastrocnem- 
ius. 14. Soleus. 



PULLEY WEIGHJ'S. 



Series No. 4.— DOUBLE ARM WORK— (Continued). 



^ 




Combination tip and down. 

This combination exer* 
cises the abdomen (part), 
chest, front upper arm, 
front forearm, sides of ab- 
domen and part of fron^ 
shoulder, front upper thigh 
and calf of leg. 

I. Pectoralis major. 2. 
Deltoid. 3. Biceps. 4. Bra- 
chialis Anticus. 5. Flexor 
Carpi Radialis. 6. Flexor 
Carpi Ulnaris. 7. Rectus 
Abdominus (part). 8. La- 
tissimus Dorsi. 9. Internal 
oblique. 10. Externa^, 
oblique. 11. Rectus Fe- 
moris. 12. Vastus Inter- 
nus andExternus. 13. Gas- 
trocnemius^ 14. Soleus. 




Bend body forward and fex 
thighs. Pull from floor. 

This movement exercises the 
lower back and thighs and upper 
back (par^). 

I. Trapezius. 2, Rhomboideus 
major. 3. Latissimus Dorsi, 4. 
Longissimus Dorsi. 5. Spinalis 
Dorsi. 6. Multifidius Spinae. 7. 
Glutens Maximus. 8. Rectus 
Femoris. 9. Vastus Internus. lOa 
Vastus Externus. ii. Glutens 
Medius. 12. Intertrans Versaiis. 
13. Biceps Femoris. 14. Semi- 
tendinosus. 1 5 Semimembran- 
osus. 



PULLEY WEIGHTS. 



Series No. 5— DOUBLE ARM WORK— CTontinued). 




Fifth Series. 
INTERCOSTALS. 

Face Machine. 

Bring both hands down front, arm£ 
rigid, (On intercostal machine.) 

This movement exercises the 
thorax muscles, side and abdomen 
muscles. 

I, Pectoralis major. 2. Pec 
toralis minor. 3. Serratus Mag> 
nus. 4. Deltoid. 5. Teres mi- 
nor. 6. Teres major, 7. Tri- 
ceps (part). 8. Internal Oblique. 
g. External Oblique. 10. Psoas 
Magnus. 11. Rectus Abdominus- 
12. Flexor Carpi Radialis. 13 = 
Flexor Carpi Ulnaris. 14- Flexor 
Digitorium. 



Back to Machine 

Bring both hands down 
sidezvays, arms rigid, 
inhale as the arms re- 
turn overhead. 

This movement exer- 
cises the thorax muscles, 
full chest, sides, upper 
back and part of abdo- 
men. 

I. Intercostal. 2. Le- 
vator es Costarum. 3. 
Diaphragm. 4. Pector- 
alis major (part). 5- Latissimus 
Dorsi. 6. Serratus Magnus. 7. Man- 
gularisSterni. 8. Internal oblique- 
9. External oblique. 10. Transver- 
salis Abdominus. Ti. Rectus Ab- 
ominus. 12. Longissimus Dorsi. 13. 
Flexor Carpi Radialis and Ulnans. 



PULLEY WEIGHTS. 



Series No, 5— DOUBLE ARM WORK— (Cotitinued). 



Thorax : To Deepen the Chest. 

Lying on tlie mat, feet toward the vcvd 
chine (ropes through lower pulleys), swing 
arms forward and over the head (not 
sideways) as Jar as possible. Keep el- 
bows rigid. Inhale as the arms swing 
forward over the head ; exhale as the 
arms return. 




« 




Thorax : To Widen the Chest, 
Lying on the mat with feet towards the 
machine, place the cords in lower pul- 
leys, pull the cords over the head side- 
ways^ keeping the arms and hands 
close to the floor, elbows stiff. Inhale 
as the arms swing sideways over the 
head, exhale as they return. 



PULLEY WEIGHTS. ^^^ 

PuUey Weights— Explanation of Muscles. 

The M-ork done bv the principal muscles used in the First and 
SelondSeHes (Single), First. Second, Third, Fourth and Fifth Sene. 

(Double) : , i r ♦ 

1 Pectoralis major and minor-Draws the arm down and front. 

2 Deltoid— Raises the arm shoulder high from side. 

3- ¥rapezius-Help draw the arm up over head from shoulder high, 
4 Latissimus Dorsi-Draws the arm down and back of body. 

7 Supra Spinatus— Assist Deltoid in raising arm. 

6 Infra Spinatus-Assists in help holding arm in above position. 
7- Serratus Magnus-To raise point of shoulder and elevate ribs anc 
helD draw arm over head from shoulder high. 

8 RhSoideus major and minor-Work in connection with the 
Trapezius to draw scapula backwards. 

?S;iisSL:l^i:::S:^of forearm (m connection with Biceps). 
?:r^^^^;^'liSs:^sI^orsi m bringing arm down to 
Teret minor-Assists Infra Spinatus in help holding arm up shouL 



9- 
10. 
II. 
12. 

side 

13. Teres 

der high. 

14. Flexor Carp4 Radialis. { ^^ ^^^ ^^j-ist. 

15. Flexor Carpi Ulnaris. ) 

16- Extensior Carpi Radialis. { j^ g^tend wrist. 
17. Extensior Carpi Ulnaris. \ 

\l- ?~;Ji'i^= J°a„Ylxfe™l OMi,ue a. use. to «e, 

.0. I„rS:-(Tnt;:ar::rEt«n^ a. used in elevating and 

rlpDressiniz the ribs in breathing. ., 

21. Serratus Ma|nus-To raise point of shoidder and elevate the nbs- 
22 Rectus Abdominus— To flex thorax to pelvis. 
23* Rectus Femoris-To extend leg and flex thighs and pelv.s. 
24. Vastus Externus and Internus-1 o extend leg. 
It Psoas Magnus-To flex and rotate femur outward. 
26. Gastrocnemius— To extend the foot. 
27 Soleus— To extend the foot. 
28. Anconeus— To extend the forearm. 

31. Longissinus Dorsi. (^ keeping spine in erect position, and aisc 

32. Multifidus Spinse. I i^ending body backward. 

H SenAL'diri;;: to ^ex leg. extend thighand raise bodye^ct. 

35. Semimembranosus. ) 



^S^KeTHE SPALDING 



Spalding Trade-Mark Indian Clubs 

STAINED FINISH 

Good material, and far superior in shape and 

finish to the best clubs of other makes. Each 

pair wrapped in paper bag. 

Model BS — Weights specified are for each club. 

>^ lb. . . Pair, $ .85 1>^ lb. . Pair. $1.30 

^ lb. . . " 1.05 * 2 lb. . " 1.45 

I lb. . . " 1.15 3 lb. . " 2.00 

Spalding Exhibition Clubs 

Handsomely finished in ebonite ; for exhibition 

and stage purposes. Clubs are hollow, with large 

body, and although extremely light, represent a 

club weighing three pounds or more. 

No. A. Ebonite finish Pair, $5.00 ^ , , « 

No. AA. With silvered bands. . . " 7.00 ^°**^' ^^ 




No. A 



No.AA 



Indian Club and Dumb Bell Hangers 

Made of Iron and Nicely Japanned 
No. 1 Pair, 25c. 

Spalding Ash Bar Bells 




^ 



No. 2. Selected material, highly polished, 5 feet long Each, $1.00 

Calisthenic Wand 



No. 4. 4>^ feet long, 1 inch diameter. Black finish . Each, 25c. ii^ S2.76^Dos. 

School Wand 



No. 3. 3/^ feet long. Straight grained maple, black finish. Each, 20c. ^ S'P./S Doz. 

The prices printed in italics opposite items marked withicwill be quoted only 071 orders for one- 
half dozen or more at one time. Quantity prices NOT allotved on items NOT marked xvith -k 



PROMPT AnENTION GIVEN TO 

ANY COMMUNICATIONS 

ADDRESSED TO US 



A.G.SPALDIN<5 & BROS. 

STORES IN ALL LARGE CITIES 



I FOR COMPLETE LIST OF STORES 
SEE INSIDE FRONT COVER 
OFTHISBOOI 



Prices subject to change without notice. f« 



suSte THE SPALDING 



TRADEMARK "^Kl^v^^ 



QUALITY 



J Spalding Spring Grip Dumb Bells 

Manufactured by A. U. Spalding & Bros. 
These dumb bells are made in two halves connected 
by steel springs — as specified in the Sandow patent, 
which expired August 8, 1 9 1 6 — the effort necessary in 
gripping, making it necessary to continually devote 
the whole mind to each movement. This concen- 
tration of will power on each muscle involved is what 
is responsible for the great results obtained through 
properly exercising with them. 

Black Enameled Bells, Springs Nickel-plated 
and Polished 

No. 6. Men's. Seven steel springs. . Pair, $3.00 
No. 5. Men's. Five steel springs. . " 3.00 
No. 4. Ladies*. Five steel springs. . " 2.50 
No. 2. Boys'. Four steel springs. . " 2.00 
Spalding Patent Spring Grip Dumb Bells are used 
by all the greatest athletes in their training. 

Spalding Trade-Mark Wood Dumb Bells 
Model AW. Stained Finish 

Good material and superior in shape and finish to 
best wood dumb bells of other makes. Each pair 
wrapped in paper bag. Weights specified are for 

each bell. 
Klb. . .Pair. $.85 IK lb. . Pair, $1.30 
341b. . . "1.05 21b. .. . •• 1.45 
1 lb. . . " 1.15 





iliiliillijiii'"" ■"-„,„m,3,»^ "«ia 

Model AW. Wood Dumb Bells 



Spalding Iron Dumb Bells 

Made on approved models, nicely balanced and 

finished in black enamel. 

Sizes, 1 to 25 lbs \Zc.\h.i^Uc.lh. 

50 lbs 13c.lb. •iSc.Z6. 

Weights between 25 and 50 lbs. 

Each, 17c.Ib. •i6c. Z6. 

Weights between 50 and 100 lbs. 

Each, 20c. lb. * 18c. lb. 

Bar Bells, weight 25 lbs. or more for complete 
Bar Bell, supplied regularly with steel handles, 
length 3 feet between bells. 17c. lb. * 16c. lb. 

Bar Bells, weight 25 lbs, or more for complete 
Bar Bell with steel handles, either shorter or 
longer than regular length, as noted above. 

25c. lb. • 23c. lb. 

Prices for Bar Bells, weighing other than above, quoted on application 

Quantity prices allowed on 25 lbs. or more of iron dumb bells or 100 lbs. or more of bar bells. 
The p7-ifrs prinfrd in italics opposite items marked with if ^rill be quoted only on orders for one 
dozen pairs or more on sizes up to one pound, and on one-half dozen pairs or more on sizes over 
07ie pound in weight. Quantity prices will NOT be allowed on items NOT marked witfiic 




PROMPT ATTENTION GIVEN TO I 

ANY COMMUNICATIONS 

AuOBESSED TO US 



A. G. SPALDING &, BROS: 

STORES IN ALL LARGE CITIES 



FOR COMPLETE LIST OF STORES 

SEE INSIDE FRONT COVER 

OF THIS BOOK 



PRICES SUBJECT TO CHANGE WITHOUT NOTICE. For Canadian price. S80 .pedal Canadian Catalofu* 



SSeTHESPALDJNG 



ilRADE-MARK^Slf 



SPALDING CHEST WEIGHT MACHINES 






Spalding Chest Weight No. 2 

fJo. 2. A good machine for home use; 
noiseless and durable. Well made and 
easy running. Rods are ^8-inch cop- 
pered spring steel. Weights are 5-lb. 
iron dumb bells, one to each carriage, 
and may be removed and used as 
dumb bells. Wall and floor boards 
are hard wood, nicely finished and 
stained. All castings heavily japanned. 
Every part of machine guaranteed free 
pf defect. 

Spalding Chest and Neck Attachment 

For business men. Overcomes tendency to forward head, 
due to continuous work at desk. For women, will help 
develop a nicely rounded neck. 



Spalding Chest Weight No. 12 

No. 1 2. This machine, especially designed 
for home exercise, will be found high, 
grade in every particular. Cast iron parts 
are all nicely japanned. The wheels are 
iron, turned true on centers, and have 
hardened steel cone point bearings. The 
guide rods are spring steel, copper- 
plated. The weight carriage has remov- 
able felt bushings, noiseless and durable. 
Each handle is equipped with 10 pounds 
of weights. 



Spalding Chest Weight No. £» 

No.5. Because of itsadjustrnentfeature, 
which permits of all lower, as well as 
direct chest movements, this machine 
really combines two machines in one, 
and is particularly suitable where space 
is a consideration. The various changes 
are made by raising or lowering the cen- 
ter arm, requiring but a few seconds. 
Japan finish. Each machine is equipped 
with 1 6 pounds of weights. 
Elxtra weights for above, I % lbs. . 



Spalding Foot and Leg Attachment 

This provides a local exerciser for all muscles of the leg. 
As such it is an excellent device for strengthening weak 
muscles, toning up others and giving exercise to stiff joints. 





No. 3. Heavy cowhide. 'Ready for use by simply snap* 
pirtg to on« of the handles or both. 



No. 2.. Heavy cowhide. Reidily attached t&'on<i handle «r 
.both: can be worit with or without shoe. 



PROMPT AHENTION GIVEN TO 

ANY COMMUNICATIONS 
ADDRESSED TO US 



A. G.SPALDING &, BROS. 

STORES IN ALL LARGE CITIES 



FOR COMPLETE LIST OF STORES 
SEE INSIDE FRONT COVER 
OFTHISBOOr I 







l'7 



TN TRACK AND 
■■■ FIELD SPORTS 

Spalding implements are pre-eminent. 
From the running shoes for Olympic 
winners to the missiles of weight 
throwers, Spalding goods are always 
in evidence when championships are 
won or records made. 

Ruling bodies in track and field 
athletics certify to Spalding Quality 
in the recognition of Spalding im- 
plements for use in Olympic and 
championship contests. 

Don't be led astray by the false 
cry of cheapness and "just as good." 
Remember that superiority in com- 
petition is the result of Quality in 
equipment. 

NEW YORK andaU LONDON 

CHICAGO large cities in the PARIS 

SAN FRANCISCO United States SYDNEY 



ATHLETIC 



. vxvC book covers e- 

and is Official and Standard 








ATHLETIC GOODS 

ARE THE STANDARD OF THE WORLD 



A. G Spalding^ Bros. 



FOLLOWIN 



:v\' YORK < 

JLWARK 
PHILADELPHIA 
BOSTON - 



HICAGO SANTFRANCISCO 

INDIANAPOLIS OAKLAND 
ST. LOUIS LOS ANGEI 1 

DETROIT SEATTFF 



LOS ANGEI E 



BUFFALO CIN 

ALBANY C L 

ROCHESTER C 

SYRACUSE 

PITTSBURGH LOl 

BALTIMORE DALLAS 

WASHINGTON 



NNATI PORTLAND 

t^ELAND SALTLAKEClT't 
UMBUS DENV^ER 

LANTA KANSAS CITY 

SVILLE MILWAUKEE 

MINNEAPOLIS DES MOINES 

NEW ORLEANS ST, PAUL 



CLEVELAND 



LONDON. ENGLAND MONTREAL. C A N, TORONTO, CAN. 

LIVERPOOL. ENGLAND EDINBURGH. SCOTLAND 

BIRMINGHAM. ENGLAND GLASGOW. SCOTLA ND 

MANCHESTER, ENGLAND PARIS, FRANCE 

BRISTOL. ENGLAND S YDNEY. AUSTR A LI A 

Fcctortri ov.n^d and p c ro fc d dy A G .S pa fdiny 6r B ro s. a n d vfherc nil of Ss:':iid{n^'s 
Trc.dc -Mnrked Athfctic Goods arc rradc are located in rfie fotlo^vlaa cities. 



mSW YORK CHICAGO SAN FRANCISCO CHICOPEE. BIASS. 
BROOIOiTN BOSTON l>HIIiAI>EIiPHIA " I.ONDON, ENG. 



